Why Intermittent Fasting is the best non-diet you can do

Greetings babies!

How are you? Hope all is well! I'm doing a bit of travel this week with work which is busy, but nice! It's so great to be in person with people :). Hope you're having a good one so far! 

Lately, I have been meaning to talk about Intermittent Fasting with you! Something I have been doing lately and LOVING IT.

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If you think that my diet tends to be trend based I would say, yes, in a lot of ways it is. Although I've been vegan for years and vegetarian before it was cool, so I feel like I need to use that credibility, haha.

I love IF because it feels like something I can actually do. It doesn't restrict what I can eat, or tell me about what I should and shouldn't eat. To be honest, I know what to eat. I don't really need anyone else to tell me what to eat. 

Sounds silly but I am surrounded by so much information about it, it's more of the challenge to FOLLOW the info, than to get it.

It's like girl eat what you want, just make sure you're eating during this time frame, and you'll feel better.

Obviously not going crazy and just eating S'Mores and kettlecorn all day, but you get the picture.

To help me with IF I have been using this amazing app called 'zero' that basically helps you to track the time between your fast. 

I do typically 15-16 hours between meals about 4 days a week. The other days I will do around 12-13 hours, nothing really less than that for no reason other than I don't get that hungry late at night. I'm a morning hunger kind of gal.

More information on what Intermittent Fasting is:

"Intermittent fasting (IF) is a term for an eating pattern that cycles between periods of fasting and eating. It does not say anything about which foods you should eat, but rather when you should eat them. In this respect, it is not a "diet" in the conventional sense. It is more accurately described as an "eating pattern." Common intermittent fasting methods involve daily 16 hour fasts, or fasting for 24 hours, twice per week."

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What's key for me there, is that it's an eating PATTERN, not which foods I should and shouldn't eat. Does that make sense? I am a rebel by nature so not being told what to eat or what not to eat is KEY. 

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Benefits of Intermittent Fasting:

  1. Intermittent Fasting can help you lose weight and belly fat.
  2. It can also help with digestion, giving your body a break between meals so that your digestion can fully process your meals. 
  3. It can help to change the function of hormones and genes in a positive way
  4. Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. People believe that this has can help reverse aging so you look young and fresh always. 
  5. Intermittent fasting can also improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers.
  6. Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells. This helps to keep your cells in tip-top shape.
  7. It may increase growth of new neurons and protect the brain from damage! 
  8. Studies that they have done in animals suggest that intermittent fasting may be protective against neuro-degenerative diseases like Alzheimer's disease.

 How I practice Intermittent Fasting:

So IF has been really rad for helping with my digestion, helping to feel better when I am eating, and has actually helped me sleep better.

I like that I finish my dinner around 5:00 and then wait until the next morning at 10:00 AM to eat. Then too, I am actually hungry for my meals. I also like that I feel more in control of my eating pattern, but at the same time it's less restrictive. 

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My schedule:

Monday, Tuesday and then two other days during the week. Sometimes I can do this during the weekend because I am a loser and go to bed at 9 PM and work all weekend. Plus I don't love going out to late dinners, I would rather do an early breakfast or lunch with someone :). But, DO WHAT WORKS FOR YOU. If you like to eat later, have your breakfast later, just make it work for how your life is.

I will usually have breakfast at either 8 AM and finish my last meal at 4 PM, or eat breakfast at 10 AM and finish my last meal at 6 PM. Again, I don't love eating a big dinner, I never have. So not being hungry at night is fine and if I am hungry, I will drink a Four Sigmatic Hot Cocoa. 

Again, do what works for you. Just suggesting something that works for me!

ALSO SIDEBAR THE PODCAST THIS WEEK IS SO GOOD. YOU MUST LISTEN! Go here

Questions? Have you tried this? Let me know!

xoxo

Krista


What I'm wearing in this post:

Black Sweatshirt

Marbled Leggings

Adidas Boosts

Other Favorites from Varley:

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CUTTING OUT SUGAR: Your Sugar Cleanse Shopping List

La la l la LADIES!

Okay so you may have read my post with my nutritionist Jessica Suchan - but if not - read it! It's here. We talk about her journey, easy health tips and SUGAR. Why sugar could be holding you back form mental clarity, hormone health, your weight loss goals and more. 

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Truly - cutting back on sugar has been a game changer for feeling SANE, having a consistently calm demeanor, and overall not feeling like I have intense or insane cravings that I need to force myself to adhere to. 

When reading nutrition labels its the first thing I look for over calories, over carbs, over anything. It's the number one for me, and since working with Jessica she has given me an amazing list of her favorite products and foods when you want to cut back on sugar, or when you want to do her Sugar Cleanse. The sugar cleanse is not meant to be a diet but rather a nutritional reset and only lasts 20 days. You can enjoy  lots of REAL foods with tons of healthy proteins, fats, veggies (and even dessert) and you will take a break from all added sugar and anything that turns into sugar in the body.

Her sugar cleanse is an extensive guide that details exactly how to rid your body of sugar and to reset your entire metabolism so that you can really kick the habit. I highly recommend checking it out and using this list for your journey! But this list is a great start if you're looking to incorporate more products in your life that are free of sugar! Use code: Hundred for 50% off!

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Sugar Free Cleanse Favorites: Use this list as a guide when shopping or reducing sugar in your diet, this has been vetted by Jess and these are DELICIOUS amazing staples in my current pantry and fridge that have been game changers for me! 

Beauty Bar Chocolates

Hyperbiotics (pre & pro-biotics)

Four Sigmantic Mushroom Elixirs

Matchaful Matcha powder Use code: Bodybliss15 for 15% off 

Foods Alive Flax Crackers

Primal Kitchen Salad Dressing

Hum Nutrition (Daily Cleanse & Flatter Me)  Use Code: Almost30Nation for a Discount

Califlour Pizza Crust Use code bodybliss for 10% off 

Nuco Coconut Wraps

Lakanto Monk Fruit Sweetner

Becca's Petitie's BOUCHÉES

Further Food Collagen Peptides bodyblissbyjess10 for 10% off

Plant Fusion Protein Powder 

Vital Proteins Collagen Protein

Artisana Coconut Butter

Navitas Hemp Seeds 

Milk & Eggs Grocery Delivery (for all your needs!)  Use code Jessica for $15 off your first order


What are your favorites? Any brands that I missed?! LMK!

xo

Krista

How to feel full and energized all day with the BEST breakfast ever (ft. PlantFusion Protein)

Are you guys in any Facebook groups on FB? 

I’m in a few and I feel like one of the questions that always comes up is about vegan protein. What’s the best, what tastes good, and what brand does everyone love?

This one has come up in the Almost 30 Podcast Secret Group, more than once. There’s so many brands out there, it’s hard to choose. I’ve tried them all – you name it sistah.

But I've decided and committed, that PlantFusion Vegan protein is my FAVORITE thing. 


Okay WHY is it my favorite thing?

  • I didn’t know it was possible to feel so full from a protein powder: SERIOUSLY. Leveraging the Fab 4 Smoothie Method from Kelly LeVeque of Be Well By Kelly (make sure to listen to the Almost 30 Podcast episodes) I can stay full for at least 4-5 hours. Let me break down the Fab 4 if you aren’t familiar in a sec.
  • It’s SO SMOOTH. It makes super smooth, buttery soft, silky smoothies. If my smoothie isn’t thick AF I don’t want it, and the consistently is on freaking point.
  • It has everything you need it in and then some:
    • It’s the only plant-based protein shake that compares to whey: enhanced with 4500mg of branched chain amino acids (BCAA) and 3,350mg of glutamine, PlantFusion is a complete and extremely potent source of protein. It’s the first plant-based protein that compares to animal proteins (like whey) in amino acid density and balance.
      • It’s SUPER nutrient-dense: it has a 21 grams of protein + amino acids and only 120 calories.
      • MAJOR KEY. It’s free of all major allergens: No dairy, soy, gluten (wheat), eggs, nuts, fish, tree nuts, or shellfish. There’s no artificial flavors and preservatives.
      • One of my favorite parts it that it’s easy to Digest: It contains a proprietary blend of enzymes to ensure anyone can digest it. With other proteins I’ve had a bloated belly, been uncomfortable, but not with this one.  
  • I can buy it on Amazon Prime (2-day shipping for life).
  • The flavor, again by far my favorite. I’ve had some that doesn’t taste like anything, or just isn’t good, and I really look forward to my shake every day. You can buy a $10 sample kit, here
  • Making a shake in the morning is such a quick easy way to get a great filling breakfast in, and set myself up for a good day. It keeps my blood sugar stable, and is s super easy to make.
  • I can bring the $10 sample kits with me when I travel so that I'm staying right on the go. 

I love it so much that, sometimes I find myself STALKING group threads, because I feel like I need to tell everyone about PlantFusion. It’s like a hobby of mine. 

I’m cool right? 

Although this post is in partnership with PlantFusion, I would have written this anyway, because it’s hands down my favorite protein powder I’ve ever used and I won’t use another since I started having it.

I look forward to my shakes in the morning. Even when it's done, I am looking forward to the next smoothie the next day. I love how they make me feel full, they give me energy, I don't feel bloated and it's SO DELICIOUS.

Because me with protein powders, I’ve seriously, had them ALL.

I’ve been vegetarian for over 10 years, vegan for 2 and I’ve been making smoothies and shakes for a real long time. 

I’ve enjoyed some of them, and not enjoyed some of them, but I never really thought I could love one as much as this. 


Along with Plantfusion, I leverage the Fab 4 Methodology when I make my shake. 

Again, you must listen to the Kelly episode ASAP because she breaks down why you need to have one smoothie a day to kick start a healthy lifestyle.


Kelly’s Fab Four:

Fat: Fat doesn’t make you fat! Rather, it helps your body produce hormones; is essential for the absorption of vitamins A, D, E and K; increases insulin sensitivity so your muscles absorb glucose more efficiently instead of storing it as fat; makes meals more satisfying so you can stay full longer without dips in blood sugar.

Greens: The health benefits of green leafy vegetables comprise an extensive list, but they ultimately cleanse the blood and fuel the body with oxygen.

Fiber: health benefits of fiber include reducing the incidence of heart disease, lowering cholesterol, blood pressure, glucose levels and inflammation, and even weight loss.

Protein: This is where Plant Fusion comes in. Eat Protein in the Morning. People who got 35 grams of protein at breakfast were less hungry throughout the day and saw favorable changes in the hormones and brain signals that control appetite.


All 4 of these things are tools in your tool belt that can be a game changer for the way you feel about your breakfast, and the way you feel about your day. Stable blood sugars help improve mood and provide a foundation for clear decision making. A diet high in fiber can. Healthy fats can.

Protein is the building block.

Again, so excited to share this with you guys. YES I did this in partnership with PlantFusion but I’ve never felt better about sharing with you (if I haven’t shared it already!)

ENJOY and let me know your favorite smoothie recipes pls!

Xoxo

Krista

*P.S. Running a giveaway of PlantFusion over on Instagram! Head over there to win!

Thanks for PlantFusion for partnering with me on this post! All opinions are my own.