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Intermittent Fasting – 24 Hour Fast

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Have you hear about IF (intermittent fasting) before? I’m sure you have! It is huge right now in the fitness industry.

Super models have been practicing this for years before shoots and shows to look their leanest and it’s also been a part of many religions from way back when.

What is intermittent fasting? It’s simple – going without food for a number of hours.

There are quite a few ways to fast. You could do a 14 or 16 hour fast (normally done when sleeping at night), 20-24 hour fast or longer.

What are the benefits to fasting? 

During a fast, our bodies are not receiving food from outside sources – ie. I refrain from stuffing my face with fat for a few hours. Instead, our bodies begin using our stored food or body fat. Yep, you read that right, our bodies use our BODY FAT to feed and provide energy to use throughout the day.

Eating up our own body fat is just one of the great benefits to IF. What else is there you ask? Up-regulating your digestive system and metabolic rate.  Letting your digestive system relax for around 24 hours can increase your metabolic rate (or how many calories you burn during the day performing basic functions like breathing and digesting food) by 12%. That’s pretty awesome right? You can also increase brain function, reduce stress and inflammation in the body, reduce insulin resistance and even lose weight. (Here is a quick breakdown article on the benfits of fasting. Here is an awesome article by Dr. Jason Fung on the difference between fasting and calorie restriction.)

I usually fast for about 14-16 hours daily (from the hours of 7pm to 11am). I stop eating after dinner and have a black coffee with MCT Oil in the morning before consuming my first meal around 10:30-11am. This works for me. I eat when I am hungry. I use to think I needed breakfast like another hole in my head…. I would sucker punch anyone who got in the way of me and my mighty muffin! But now, I feel like I have freedom from food because I feed my body well and just don’t need to eat all the time.

It was a natural progression into a 24 hour fast. I was a little apprehensive at first, going back to my weight loss mindset of being restricted and not being allowed to eat. I had to remind myself a few times that I was choosing to do this fast for my own benefit. This helped A LOT. I took the power back from my negative/restrictive mindset and allowed myself to really enjoy the fast. I chose to fast from 5pm – 6pm in order to sleep ome of it away 😀

Here is what my 24 hour fast schedule looked like:

Day of Fast:

6am – MCT Oil & black coffee
9:30am – 3 hard boiled eggs and 1.5oz of cheese
1pm – salmon, sauerkraut, broccoli, cauliflower and garlic sauté with two slices of bacon (all cooked in bacon fat)
3pm – tea with 2 tablespoon of heavy cream
5pm – 4 eggs cooked in beef tallow with cheese and 3 slices of bacon + a pumpkin pie fat bomb.

START FAST

5am – wake up
5:30am – 20oz of water
6am – black coffee (missing my MCT oil!)
10:30am – 40oz of water (feeling mentally hungry because this is when I usually start prepping for meal one)
12pm – 40oz of water

***At this point, I went to Costco to pick up a few things. Bad idea…. the smell of food made me SO HUNGRY. I even started to experience slight brain fog. Insane what the sense of smell can do!

2:30pm – green tea (hunger gone! feeling great! tea was a great idea)
6:30pm – dinner!! I made beef stew and ate it with keto muffins and kerrygold butter. NOM.
7:45pm – another muffin with some peanut butter on it and 20oz of water

I made it 25 hours fasted and it was relatively easy. I probably could have gone longer if I wanted to. Aside from my Costco almost-suicide…. the day went by quickly. I was able to experience real hunger and feel a sense of peace in my body. It is definitely a weird (but really good) feeling.

I plan on fasting once per week or every other week. I really feel like my body was able to reset itself in a way. As I write this, the morning after my fast, I am not hungry at all. I woke up at 4:30am and it is now 6:45am. Soon, I will grab my MCT Oil coffee and probably won’t eat again until 12 or 1pm.

IF has led me to be more in control of my time and not constantly obsess over food.

If you decide to try a fast, comment below how you felt and what you experienced! I find connecting with others to be an amazing experience and something that I love doing 🙂

 

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D’s Naturals No Cow Bar – Dark Raspberry Truffle

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D’s Naturals No Cow Bar Dark Raspberry TruffleChocolate Raspberry Truffle
(160 Calories | 4g Fat | 27g Carbs | 20g Fiber | 1g Sugar | 21g Protein)

Whew, this bar…. what to say? It certainly tastes like a high fiber vegan treat if you catch my drift.

The bar is pretty dry and crumbly. The second I took a bite, it practically dissolved into little pieces in my mouth…. almost like chalk. Not pleasant.

One of the only saving graces was the little dried fruit pieces that added some texture and crunch. I really liked that.

Overall, I wouldn’t buy this bar again and I am super happy I didn’t purchase a box off of Amazon and went with the single bar approach from Vitamin Shoppe. I have another flavor (dark chocolate brownie) to try and I am hoping this dry bar was a fluke… maybe an old bar on the shelf?

Rating? 3/10. At least your poop should be happy with all that fiber.

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Beef Bone Broth

Bone broth. Something that is relatively new to me. Why? Because I always called it stock LOL. 🙂

But really, making it at home is new to me… and it couldn’t be easier.

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Bone broth is good for you for numerous reasons… it’s rich in minerals, contains collagen, glutamine, glycine & proline (think gut health) and can also improve brain health. For many, many years, bone broth has been a staple in diets and it’s even consumed during fasting periods.

It is recommended that you drink bone broth at least a few times a week. Buying already prepared bone broth in the store can get preeeeetty pricey… so why not save some cash and make your own??

Here’s my recipe for some pretty rad beef bone broth:

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The first thing you want to do is hit up your local market and ask the butcher if they have any bones left over from other cuts. Ask for marrow, soup bones, chicken feet (super high in collagen if you’re doing a chicken broth!), etc. Pretty much, any bone or fatty left over piece is what you want. I found these bones in the frozen section at Sprouts.

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What went into this pot:

2 onions, halved (skin and all!)
3 heads of garlic, cut horizontally in half (skin on here too!)
1lb of roughly chopped carrots
1 full head (is this what they even call it?) of celery, roughly chopped
2 tablespoons of Apple Cider Vinegar (really important!! ACV helps to draw out all of the good stuff from your bones)
3 Bay leaves
Handful of black peppercorn
1/2 handful of red pepper flake
1/2 handful of pink Himalayan sea salt
All of your bones

Throw everything into the pot. Exact measurements on spices don’t really matter… just throw in as much of everything as you like! Get creative with different spices – ginger root would be an awesome addition!

Once everything is in the pot, add enough water to cover everything by about 1-2 inches.

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Bring the water to a boil and then let it go for HOURS on a high simmer. I like to make my stock at the end of the day and let it cook overnight. This ensures I get a good 12-16 hours of cook time. 

Strain your bone broth with a fine strainer a few times to get all of the extra goodies out.

I then put my broth into some containers to freeze. This allows the beef tallow (or fat) to rise to the top and harden.

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Once frozen, scrape the beef tallow off the top and put in another container. BEEF TALLOW IS GOLD.

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I like to store mine in a mason jar and use it for practically everything….. sautéing vegetables, cooking leaner meats like turkey bacon and chicken, adding to soups…. the list goes on!

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I keep my bone broth in the freezer because I make larger batches. When I plan on using it, I just defrost it the night before and heat it up on the stove top before drinking.

It still tastes great and lasts for quite some time! Beef bone broth is also fab in beef stews, which are perfect for this time of year!

I hope you enjoy this recipe and make some bone broth yourself – it’s so easy and tastes amazing!

 

 

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Pressed KIND Bar – Apricot Pear Carrot Beet

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Pressed KIND Bar Apricot Pear Carrot Beet
(110 Calories | 10g Fat | 26g Carbs | 4g Fiber | 11g Sugar | 1g Protein)

Ok, so this isn’t exactly a “protein packed” review…. but I had to throw this bar on here. Why? Because even my husband ate it.

I wasn’t too sure how to feel about a vegetable & fruit bar at first. I usually stick to higher protein bars with some sort of added protein powder in it. This flavor is KILLER. You can taste every single ingredient listed on the label. And what’s even cooler? The only ingredients in these bars are the ones listed in the name. With a world drowning in additives, this is something I find priceless.

I give this bar a 9.5/10.

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Beef & Bacon Zoodles

Incorporate lots of healthy fat into a basic dish like meat sauce and pasta!

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Here’s how:

Ingredients:

1 zucchini
2 cloves of garlic
4oz grass fed beef (85/15 blend)
2 slices of bacon
1/2 cup jarred marinara sauce
Parmesan cheese
1/2 tablespoon coconut oil

Directions:

In a medium sauce pan, begin by browning the beef. Cut the bacon strips into pieces and add to your pan.

While the meat is cooking, spiralize your zucchini into noodles.

Once the meat is cooked, add in the garlic and coconut oil. Let cook another couple minutes then add your zoodles. Let cook for about 3 minutes before adding in your marinara sauce. Once the sauce is warm, plate the pasta and top with parmesan cheese.

It couldn’t be easier! 🙂

 

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Eggplant Pizzas (no salt method)

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I previously made eggplant pizzas where I coated the slices in salt to get the moisture out. (You can find the recipe here). And, while the salt helped to dry out the eggplant and make it easier to hold and bite like a real pizza slice, some people have mentioned that they can’t get over the salty aftertaste.

I didn’t find the eggplant to have any aftertaste or saltiness to it, but I decided to revise the recipe so that I would have a no salt version as well 🙂

I found the slices to be harder to hold, but they still had great flavor!

Ingredients:

1 large eggplant
A couple tablespoons of avocado oil (or other oil of choice)
1 jar of marina sauce (left over jars are perfect for this because you only need a little bit)
1/2 cup mozzarella cheese
4oz lean ground turkey
9 slices of jalapenos
Himalyan Sea Salt & Pepper

Directions:

Preheat your oven to 400 degrees.

Wash and dry your eggplant to start. Cut off the top and bottom to your eggplant and then slice the it length wise into 1/2 inch pieces.

On a baking sheet, lay the pieces of eggplant so they are not overlapping. Drizzle the slices with the avocado oil, salt and pepper. Rub in the oil and spices and then flip the pieces and repeat. Once thoroughly spiced and oiled, put the baking sheet in your oven and cook for 10 minutes. Flip the eggplant and cook another 10 minutes.

After 20 minutes of baking, pull the baking sheet out and set next to your toppings. Begin by topping each slice with 1 tablespoon of marina sauce. Next, add the turkey and jalapenos and then finish with a sprinkling of mozzarella.

Put the baking sheet back into the oven until cheese has melted. Once the pizzas are done, let cool for a few minutes and then dive right in!

 

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