Spring Break Adventures With The Family And Tips For Traveling With Chronic Illness

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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

traveling with chronic illness
MO State Basketball – David and the girls

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.

traveling with chronic illness
The kids at the Harry Potter castle.
traveling with chronic illness
Sweet Emma enjoying a Butterbeer.

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!

traveling with chronic illness
Cooper trying Butterbeer.
traveling with chronic illness
David and Drew at Universal

Wowza!

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.

SeaWorld

Rest.

Rinse.

And Repeat.

Woke up early. Ate a big breakfast. Headed to SeaWorld first thing.

traveling with chronic illness
Love them.

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

traveling with chronic illness
Coop and penguins

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

  • dolphins
  • killer whales
  • sea lions  (arrr, arrr, arrr!)
traveling with chronic illness
Not sure what this is about, but I like it. 😉

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.
  • Have fun!

    traveling with chronic illness
    Push ups by the pool

The Takeaway

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!

If you liked this, you might want to check out:


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The Top 7 Myths About Fasting Revealed

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Intermittent fasting is all over the news. Not only is it super popular, but it’s also a highly effective way to lose weight and boost your health.

Intermittent fasting (IM) is an eating pattern which cycles between periods of eating and not eating, or fasting.

But, despite its vast popularity, there are several myths surrounding IM.

This article focuses on the most common myths related to fasting and the frequency of meals and snacks.

Top Myths About Fasting Debunked

1. Intermittent fasting causes muscle loss.

Some people believe when we fast our bodies burn muscle and use it for fuel. And while this is true with dieting in general, there’s no evidence showing this happens with IF.

In fact, evidence suggests that intermittent fasting is superior for maintaining muscle mass. Pretty cool, huh?

In one study, IM caused similar weight loss compared to daily caloric restriction, but showed much less muscle mass reduction. (1)

2. Skipping breakfast is bad for you and will make you gain weight.

myths about fasting
Skipping breakfast will not make you gain weight.

Have you heard? “Breakfast is the most important meal of the day.” Sure you have. But did you know that this statement has no scientific backing?

In fact, a 2014 randomized controlled trial compared a group of 283 overweight and obese adults eating breakfast vs. skipping breakfast. At the conclusion of the 16-week study, there was absolutely no difference in weight between the two groups. (2)

3. Eat small meals to keep your blood sugar under control.

Despite what many diet “experts” say, you don’t need to eat small meals throughout the day to support energy and be mentally efficient. And this is because blood sugar is well-regulated in healthy people.

Your blood sugar is controlled by ghrelin and other metabolic hormones. And it typically follows the eating patterns you’re used to.

Believe it or not, people can easily adapt to periods of fasting. You don’t have to eat often to control your blood sugar because it adapts to your “entrained meal patterns” just fine.

4. Fasting increases cortisol levels.

Cortisol is a steroid hormone produced in the adrenal glands.

Cortisol is often given a bad wrap, but truth be told, it fulfills many important roles in the human body. It helps control the blood sugar, thereby regulating metabolism. It also works as an anti-inflammatory, and influences memory formation and blood pressure.

Cortisol is what gets you up and moving in the morning. (What’s that you say? You thought that was coffee’s job?) Trust me, I hear you.

One important study found short-term, or intermittent fasting caused cortisol to drop. (3)

So please don’t worry about fasting increasing your cortisone. It simply is not true.

5. Eat often to speed up your metabolism.

Many people believe eating more often will stoke their metabolism, thereby causing them to lose weight.

Although your body does burn some calories (about 10%) when it is digesting food, it isn’t that much. This process is the thermic effect of food (TEC).

But, studies have shown the body will expend the same amount of calories whether you eat all your calories in 2, 3, 5 or 6 meals a day.  Your total caloric intake and macronutrients are what matter. (4)

6. Fasting puts you in “starvation mode” and your body starts shutting

myths about fasting
Intermittent fasting can actually speed up your metabolism!

down.

So many believe this myth. And while it is true for long-term fasting it’s just not so for IM.

In fact, short-term intermittent fasting has been shown to speed up the metabolism!

Any sort of long-term weight loss is going to cause the body to burn fewer calories. And when you weigh less you have fewer calories to burn. That’s why, if you’ve tried losing weight on a point system, such as Weight Watchers, after you’ve lost some weight, your points decrease.

Studies prove that fasting up to 48 hours can boost metabolism 3.6 to 14%! (5) But, if you fast longer the metabolism can go down. So just keep this in mind.

7. Eat more often to avoid getting hungry.

Some people say eating snacks helps ease their hunger and diffuse cravings. And others find that eating less often keeps them satisfied longer. In this case, it seems they’re both right.

There have been several studies on this and they’ve been mixed.

Some studies suggest eating more frequent meals and snacks causes increased hunger, others find no effect, and others show an increase in hunger. (6, 7)

So, if eating healthy snacks between meals helps curb your hunger pangs then go for it. And, however, if you feel better eating fewer snacks and meals then go with that. In this case it’s simply a personal preference.

The Takeaway

Intermittent fasting is a popular and effective way to lose weight and boost your health. But as you can see there are many myths about fasting. It’s good to know what they are so you can have fun with IM and not have to sweat the small stuff! Many people have found success with IF and I hope you do too!

Please let me know if you have any questions! I’m happy to help you in any way I can. 🙂

Have you tried fasting? Can you think of any more myths about fasting you’d add to this list?

Please leave your comments below in the comment section. I love hearing from you!

Also, if you enjoyed this article, you might want to read:

Finally, this post contains affiliate links. This simply helps cover expenses to keep the blog up and running. You can read our Affiliate Policy here.


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13 Curcumin And Turmeric Benefits: An Impressive Healing Spice

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Turmeric is a spice belonging to the ginger family. It is commonly used in Asian food, such as curry. The vibrant yellow-orange color and zesty flavor make a delicious and healthful addition to a variety of dishes.

Curcumin is a yellow chemical produced by the turmeric plant. It is loaded with antioxidants!

Many studies show that turmeric is more effective than many prescription drugs. And, because turmeric is all-natural, it comes without the bothersome side effects of prescriptions.

Turmeric is one of the most impressive nutritional dietary supplements available. So read on to learn what makes this spice so unique.

13 Curcumin And Turmeric Benefits

1. A Powerful Anti-Inflammatory

When our body experiences long-term inflammation it can lead to a host of diseases. In fact, it’s now believed that most Western chronic diseases involve ongoing inflammation. This includes cancer, metabolic disorders, Alzheimer’s, heart disease and many other diseases.

Amazingly, the curcumin in turmeric is a powerful anti-inflammatory, as strong as effective as some pharmaceuticals without the side effects (1).

2. Can Help Prevent And Treat Cancer

Cancer is a horrible disease caused by out-of-control growth of abnormal cells.

Encouraging research studies show that curcumin may help prevent and treat different types of cancer. (2)

3. A Natural Painkiller

Results of a study in the European Journal of Pharmacology show that curcumin turns on the opioid systems in lab animals. This our body’s natural pain-killing response.

The U.S. Army Institute of Surgical Research recommends that burn victims be treated with all-natural curcumin instead of addictive opioids. This trend away from prescription opioids is a very good one if you ask me.

4. May Reverse Depression Symptoms

In one study, curcumin was shown to be as effective as prozac in treating patients with depression. (4) And, once again, without the side effects.

Evidence also suggests curcumin increases the brain’s serotonin and dopamine levels. (5, 6).

5. A Natural Treatment For Arthritis

Arthritis is a common condition that causes pain, inflammation and stiffness in the joints.

In a study published in Phytotherapy Research in 2012, patients with rheumatoid arthritis were given curcumin. It was found to be more effective than an anti-inflammatory drug for treating their arthritis symptoms. (7)

6. May Prevent Alzheimer’s Disease

Alzheimer’s is a progressive neurodegenerative disease that destroys the memory. One feature of Alzheimer’s is the buildup of Amyloid plaques. Research shows curcumin can help wipe out these plaques. (8)

7. Lowers Heart Disease Risk

turmeric benefits
Curcumin my lower the risk of heart disease.

Heart disease kills more people worldwide than any other disease.

There are many things that contribute to it, but curcumin may help reverse some of these processes. (9)

The endothelium is the lining of the blood vessels. It is essential in maintaining proper blood pressure and blood clotting. Studies show that curcumin can improve endothelial function, which is essential in preventing heart disease. (10)

8. A Powerful Antioxidant

Antioxidants protect our bodies from damage caused by free radicals. Curcumin is a potent antioxidant that can counteract free radicals. (11)

Curcumin can also activate the body’s antioxidant-producing enzymes. (12)

9. Lower Blood Sugar And Reverse Diabetes

Biochemistry and Biophysical Research Communications published a study in 2009 out of Auburn University that found turmeric can help reverse Type 2 Diabetes.

Furthermore, the study noted that curcumin is 200 times more potent than Metformin (a leading diabetes medication) when it comes to initiating AMPK, which improves insulin sensitivity. (13)

10. Can Help Heal The Gut

Over time, taking prescription drugs can damage the stomach floral and intestinal lining causing a host of gastrointestinal issues.

A review of all the studies assessing curcumin’s ability to manage inflammatory bowel disease found many patients improved so dramatically by taking curcumin that they were able to stop taking prescription steroids they’d been taking prior. (14)

11. Regulates Cholesterol

A 2008 study published in the journal Drugs in R & D found that curcumin was as effective or more effective at treating symptoms of high cholesterol than Lipitor. (15)

12. Reduces Risk Of Childhood Leukemia

Children under 5 are more susceptible to leukemia. However, in Asian countries there is a lower incidence of leukemia, likely related to diet. For example, curry is a popular dish there and curry contains turmeric.

Research shows that consuming turmeric may reduce childhood leukemia (12).

13. May Increase Longevity

Because turmeric is rich in antioxidants and helps prevent and reverse many serious diseases, it may add years to your life (or life to your years).

Either way you look at it, turmeric and curcumin are great choices if you’re searching for an anti-aging supplement. So read on for info about how to get the most benefits from this amazing spice.

How To Use Turmeric

turmeric benefits
Curcumin is used to flavor many dishes, including this vegetable curry.
  1. Add it to your food. Popular in curry dishes, it’s also a great way to spice up soups, eggs, meat and veggie dishes.
  2. Take it as a supplement. I recommend taking one with black pepper, which contains piperine. The piperine greatly enhances the absorption of the turmeric, like as much as 2000%. Here’s an example of a turmeric curcumin supplement with piperine.
  3. Drink turmeric tea. Here’s a simple recipe, courtesy of realsimple.com:

 Replace the water with coconut or almond milk if you prefer, and modify according to taste, adding spices such as cinnamon, ginger or cayenne and natural sweeteners.

  • 1-2 cups of boiling water
  • Add 1-2 teaspoon of ground or freshly-grated turmeric (preferably USDA certified organic to avoid contaminants and pesticides) to the boiling water. If too strong, use less turmeric. Simmer for about 10 minutes along with any additional spices. If using freshly-grated turmeric, simmer for a few minutes longer.
  • Strain the tea into a cup and add lemon, milk or honey to taste.

The Takeaway

In closing, turmeric has some awesome health benefits such as reversing diabetes and depression, preventing Alzheimer’s, cancer, childhood Leukemia, and managing cholesterol and pain just to name a few. It’s also easy to take as a supplement or use to flavor your food or beverages.

I hope you enjoyed reading about curcumin and turmeric benefits because it really is an amazing spice!

Also, if you liked this you may want to check out:

Finally, this post contains affiliate links. You can read our Affiliate Policy here.


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Changing DNA To Eliminate Lyme Disease: Could It Be The Answer?

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A recent article in The New Yorker entitled, “Rewriting the Code of Life” focuses on an interesting idea, originating from a young MIT scientist, Kevin Esvelt. He believes a person’s DNA can be altered to make them immune to certain diseases, like cancer and Lyme disease.

As strange and futuristic as this may sound, testing has already begun.

So is this a legitimate way to eliminate Lyme disease? Here is what The New Yorker had to say:

Esvelt, who is thirty-four, directs the “sculpting evolution” group at M.I.T., where he and his colleagues are attempting to design molecular tools capable of fundamentally altering the natural world. If the residents of Nantucket agree, Esvelt intends to use those tools to rewrite the DNA of white-footed mice to make them immune to the bacteria that cause Lyme and other tick-borne diseases. He and his team would breed the mice in the laboratory and then, as an initial experiment, release them on an uninhabited island. If the number of infected ticks begins to plummet, he would seek permission to repeat the process on Nantucket and on nearby Martha’s Vineyard.

More than a quarter of Nantucket’s residents have been infected with Lyme, which has become one of the most rapidly spreading diseases in the United States. The illness is often accompanied by a red bull’s-eye rash, along with fever and chills. When the disease is caught early enough, it can be cured in most cases with a single course of antibiotics. For many people, though, pain and neurological symptoms can persist for years. In communities throughout the Northeast, the fear of ticks has changed the nature of summer itself—few parents these days would permit a child to run barefoot through the grass or wander blithely into the woods.

“What if we could wave our hands and make this problem go away?” Esvelt asked the eliminate Lyme diseasetwo dozen officials and members of the public who had assembled at the island’s police station for his presentation. He explained that white-footed mice are the principal reservoir of Lyme disease, which they pass, through ticks, to humans. “This is an ecological problem,” Esvelt said. “And we want to enact an ecological solution so that we break the transmission cycle that keeps ticks in the environment infected with these pathogens.”

There is currently no approved Lyme vaccine for humans, but there is one for dogs, which also works on mice. Esvelt and his team would begin by vaccinating their mice and sequencing the DNA of the most protective antibodies. They would then implant the genes required to make those antibodies into the cells of mouse eggs. Those mice would be born immune to Lyme. Ultimately, if enough of them are released to mate with wild mice, the entire population would become resistant. Just as critically, the antibodies in the mice would kill the Lyme bacterium in any ticks that bite them. Without infected ticks, there would be no infected people. “Take out the mice,” Esvelt told me, “and the entire transmission cycle collapses.”

I wish Kevin the best with his testing and hope the results are successful and far-reaching.

The Takeaway

In closing, this method may hold promise to eliminate Lyme disease. It has also been criticized, however. There are ethical and environmental considerations at play here.

Most importantly, let’s not forget the hundreds of thousands of people living the debilitating effects of Lyme each day with no relief in sight. Furthermore, they deserve immediate relief. We must keep moving towards finding a cure for Lyme disease.

What have you read about altering genetics and Lyme disease? Do you think this is a good idea or not? Please share your comments below in the comment section. I love hearing from you and will reply as soon as possible. 

Finally, if you’d like to learn more about Lyme disease you might want to check out:

This post contains affiliate links. You can read our Affiliate Policy here.


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5 Favorite Intermittent Fasting Methods Explained

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As I’ve shared in earlier posts, Intermittent Fasting (IM) is so great for your health.

Not only can it help you lose weight and belly fat (1), but it also helps with:

  • cellular repair
  • hormone regulation (2)
  • lowering your risk of Type 2 Diabetes (3)
  • preventing Alzheimer’s (4)
  • preventing cancer (5)
  • reducing cholesterol (6)
  • reducing oxidative stress and inflammation (7)
  • increased longevity (8)

For a fast review of IF you might like to refer to The Quick Guide To Intermittent Fasting.

There are a few different ways to do IF. And I love this, because we’re all unique. We don’t need a “one size fits all approach”.

If you’re like me, you want a plan that fits your personality, style and life. So here they are.

The Most Popular Intermittent Fasting Methods

1. The 5:2 Diet

This one was developed by a British journalist and doctor, Michael Mosley. It involves eating normally 5 days of the week and greatly limiting caloric intake the other 2 days.

During the fasting days it’s recommended that women restrict their calories to 500 per day, and men to 600 per day.

So, for example, you might choose Tuesday and Thursday as your fasting days. You could enjoy 2 small meals of 250 to 300 calories each of those days. Or your eat all of your calories all in one meal. Then the other 5 days you would eat normally.

2. 24-Hour Fast (Eat-Stop-Eat)

Fitness expert Brad Pilon made this method popular. It’s recommended to do it only once or twice a week since you’re completely fasting for 24 hours straight.

It’s fine to have calorie-free beverages, such as black coffee, green and herbal teas and plenty of water.

If you’re not sure you can go a full 24 hours that’s fine. Start with 14 or 18, then work your way up.

Many people begin their fast after dinner one night, then break the fast the following night at the same time.

3. 16/8 Fast (LeanGains)

This is my favorite way to IM because (for me) it’s easy and fits my schedule. And this keeps me motivated. Also, I don’t feel like eating when I wake up, so the 16/8 allows me to simply grab my coffee and go.

With this method you’re fasting each day for 16 hours and eating within an 8-hour window. This is also known as the LeanGains method, which was started by fitness guru, Martin Berkhan.

The easiest way to do 16/8 is not to eat after dinner, then skip breakfast. For example, if you finish dinner at 7 pm, and don’t eat your next meal until 1 pm the following day, you’ve fasted for 16 hours.

Some recommend women only fast 14 to 15 hours at a time, but listen to your body. If you are able to go the full 16 and still be healthy about it, then go for it.

4. 20-Hour Fast (The Warrior Diet)

The Warrior Diet was started by Ori Hofmekler. The plan here is to fast for 20 hours, then eat one large meal in the evening.

Something that makes this plan unique is that during the 20-hour fast, you’re allowed to eat small snacks of Paleo-friendly foods, such as raw fruits and vegetables, juice and protein.

Some fasting purists say that because of this The Warrior Diet isn’t a fast at all.

Either way, many people have had great success with it.

5. Meal Skipping 

intermittent fasting methods
You may want to try some different IF methods to find the one that’s right for you.

This is a less structured way to fast that some people enjoy. If you don’t feel hungry for breakfast one morning, simply skip breakfast (or lunch, or dinner).

And don’t worry about what you may have heard about meal skipping. You will not lose muscle or go into starving mode.

This is all a myth. Our bodies are actually quite adept at going without food for long periods of time, so skipping a meal or two here and there is fine.

So if you’re not hungry, or you’re too busy to stop and eat, just skip a meal and eat later.

Special Considerations

If you have an eating disorder, IM is not recommended.

And please keep in mind that it’s not for everyone. Some people love it, but others don’t, and that’s okay.

The Takeaway

IM has some pretty great health benefits including weight loss, increased longevity, and decreased risk of cancer and Alzheimer’s. It can also simplify your life because you spend less time prepping meals and shopping for groceries.

We’ve covered 5 of the most popular Intermittent Fasting methods here today. There is no right or wrong way to do IM. You might want to try a couple of different methods before you find the one you like the best.

Have you tried any of these IF methods? Do you have a favorite? Please share in the comments below!

Finally, if you’d like to learn more about IF you might like to check out:

This post contains affiliate links. You can read our Affiliate Policy here.


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Quick Tips For Intermittent Fasting Like A Rockstar

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Continuing with my series on Intermittent Fasting (IM), I have some speedy quick tips to share with you.

I hope these help if you decide you’d like give it a try!

Tips For Intermittent Fasting Like A Rockstar

  1. Stay hydrated by drinking plenty of water. I aim to drink 16 ounces first thing when I wake up, then throughout the day. Filling up with H2O keeps hunger pangs away. Plus, it’s just plain healthy.
  2. Drink green tea and coffee during the fast. If you want to add Stevia that’s fine, but stay away from sugar and creamers because of the added calories. And, best of all, caffeine naturally suppresses the appetite.
  3. Start your fast after dinner. This is the easiest time to start because you’ll be sleeping for the majority of the fast. There’s no reason to make it hard on yourself, right?
  4. Break your fast with healthy food. Make sure your first meal of the day includes plenty of nourishing whole foods. Try to stay away from processed junk food and sugar.
  5. Be aware of portion sizes. Chew your food slowly and savor the flavors. Don’t eat more than you would in a typical meal.

    tips for intermittent fasting
    Eat plenty of protein, fresh fruits and vegetables.
  6. Include plenty of protein in each meal. Protein is a great appetite suppressant and it’s essential for maintaining and building muscle. You might like to try this recipe for My Favorite Peanut Butter Protein Shake.
  7. Try it for at least 3 or 4 weeks. This gives your body time to adapt. And it gives you a fair amount of time to decide what you think about IM.
  8. Be flexible and expect ups and downs. This is normal, as are ups in downs in life. Try to relax through it and “this too shall pass”. In the meantime, revel in flexing your self-discipline muscles.
  9. Stay busy and be productive. You may find your most productive time is during your fast. This has been my experience. In fact, I’m writing this post while I’m fasting.
  10. Work out a little. There’s no need to overdo it here but you might lift some weights, do a kettlebell workout or go on a walk. The important thing is to move your body and do something you enjoy!
  11. Allow time for quality sleep. Everyone is different, but aim to catch plenty of zzzzz’s. Most adults need 7 to 8 hours.
  12. Listen to your body. Pay attention to energy levels, moods and emotions, hunger and food cravings, and how you feel overall. Fasting is the perfect time to get in touch with your body’s cues.

The Takeaway

I hope these tips for IM help you if you decide to try it. Different things work for different people, but I’m really loving it for better concentration, weight loss (1), fewer sugar cravings and many more health benefits.

But, whatever you decide, I know you’re a rockstar! 😉

Are you thinking about trying IM? Can you think of more tips to add? Please leave you comments below and get the conversation started. I love hearing from you and will reply to your comments as soon as possible. Thanks guys! XO

Finally, if you would like to learn more about Intermittent Fasting you may want to to check out:

This post contains affiliate links. You can read our Affiliate Policy here.


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