Bring in the (Fake) Bacon. Wild Orange, Ginger, Frankincense and Cinnamon. 🌱
Gloomy and wet outside so we’re headed to the movies! Bringing my own snacks so I’ll stay away from the popcorn! 🙅♀️🍿
Here's today's Food Report!
I am a HUGE fan of eating high volume, high fibre macronutrient filled foods. The more nutrient rich my diet is, the less hungry I am. I've read this fact soo many times, in books, on TV and from following very QUALIFIED, heavyweight nutrition experts on Instagram - it really is true.
Wonder why you're hungry? Check what the vitamin content is in each of the foods you eat - if your meals for one day aren't reaching the recommended amounts - it's time to add your veg, calcium & fibre rich food !
So today I made one huge meal of salad, broccoli, grilled chicken, tomatoes, cheddar cheese and Singapore Noodle leftovers! Following intermittent fasting, I ate half for Brunch and half around 5pm. Everything is counted as I prepare & cook my meal, using #myfitnesspal
You cannot go wrong 🌸
Egg and sausage JUMBO muffins for breakfast. I snuck in some @yqbyyoplait
for extra protein and they are sooo dense and filling! Will definitely make this way from now on 😁
Day 21: The sky was pretty clear today! Did you remember to get some sun? There’s an @earthwindandfire
reference there if you’re hip.
Today’s fasting tip is to remember to connect with nature. We spend a lot of time indoors. And we are often told to shun the sun. Nah. Go outside and say thank you. Get away from the roads and machines. Breath and bask. It doesn’t have to be long. It does more for you than we acknowledge. We know it sustains us. But also know that you need it to attain full consciousness. 🎵“Do you remember?” 🎶🌍🌬🔥
WHY would you choose Innocent smoothie drinks? 🧐🤓
They are marketed as “healthy” but what actually is healthy nowadays? They even have one marketed as a “protein smoothie” with f all protein in lol.... LOOK ON THE NUTRITION LABEL 🤯😳
In 250ml this particular Innocent Smoothie has 210 calories and 43g carbs - (pure sugar by the way).
Yes you can argue it’s “good sugar” but it’s still calories and drinking this many calories will not fill you up, you can easily drink this with your lunchtime meal deal. So think 300 calorie sandwich (at least), 100 calorie (at least) packet of crisps plus your “healthy smoothie” can bring it to a grand total of at least 600 calories 👀👀
What you eat or drink isn’t the problem, it’s consuming too much of it. Eating too much of anything will cause weight gain, not just foods high in calories like pizza, chocolate, sweets etc you can gain weight eating fruit, pasta, rice (sorry Slimming World 🤓) yogurt, drinking too many of these ⬆️ if you are consistently going over your calories you will gain weight it’s pretty simple and it seems to be very over complicated nowadays when actually it’s not complicated at all. If you are gaining weight you are being consistent at eating too much, be consistent at eating less 😇😱
Chicken, bacon and spinach in a creamy garlic sauce. Basically it was me using up random food in the fridge 💁♀️
FITNESS UPDATE: This summer has basically been a three month long bulking period; I skimped on cardio and mostly just worked out with heavier weights, focusing mostly on building my legs/quads (although I did see growth in my arms/chest as well!💪🏻). Overall, I really enjoyed myself this summer! I ate ALL of the things and I gained about 10lbs, which used to scare me, but the extra weight I’ve gained looks totally different on me than I could have ever anticipated it would (hello glutes!! 🍑). Now, I’m back into an intermittent fasting routine (2 meals a day) that puts me at about 1400cal a day so that I can get a bit leaner as I prepare to run my first 5K at the end of the year (wish me luck, lol). 🏃♀️🙌🏻
Summer was fun, but man it feels GOOD to be back to eating clean 80-90% of the time. I may not be on here talking fitness so much anymore (thanks to grad school, lol), but I’m still working on my fitness goals because the grind never stops!!! (Ps, still no 6-pack... I’ll get there eventually lmfao 😭) #fitness #progressupdate #fitfam #girlswholift #running #gymlife #gains #bulking #intermittantfasting #cardio #goalsetting #gym #neverstop
I survived my dentist appt, but all the anxiety made me so freaking hungry, had to race home and eat!! 🚙💨
• Tuna Salad
• Cheddar & Sour Cream chips [@questnutrition
• 💜 Energy Drink [@monsterenergy
Note: I RARELY drink these, but today I’m splurging! 😉
Day 29 of 4:3 fasting. WEEK 4 WEIGH-IN: +0.8lbs. This sucks but I’m not surprised since I’m on my period and ate all the things yesterday. Decided to post these progress photos because I think I can see a little bit of a difference from when I started. Hoping for a better outcome for my official Month One Weigh-In on Monday! #alternatedayfasting #intermittantfasting #weightlossjourney #nsv
I was angry about baby-food-gate this morning (story) but I had a caramel frappachino and decided to channel it by sharing something somewhat helpful 🙃⠀
Here’s a couple of piece of advice you’ve likely read on this weird little app.⠀
1. The Pro-Fasters: ‘Skip breakfast for weight loss!’ ⠀
2. The Traditionalists (/perhaps something your mum might have told you lol): ‘Breakfast is the most important meal of the day / skipping it cause weight gain!'⠀
Confusing right? Here's a couple of truths about this morning meal;
1. Skipping breakfast doesn't mean you're going to gain body-fat. It's one of those arbitrary statements that's been thrown around for years.⠀
The reason it's associated with weight-gain is because *some* studies have shown those who skip it are more likely to have irregular eating habits such as restricting and bingeing, and have less regard for their overall nutriton and health. Therefore they are likely to eat more calories across the day. But it’s not inherently the act of skipping breakfast itself 🙌 Excess calories = weight gain. #EnergyBalanceEtc
2. Skipping breakfast is essentially skipping a whole load of calories. Fewer calories across the day = calorie deficit = weight loss. Although I personally can't function without it (would give or take curdled porridge tho), other's simply can't stomach eating in the morning. And that's okay 😊 Meal timings should be tailored to your preferences, your goals and your lifestyle. Focus on your nutrition across the day and optimise it to suit you best, not what everyone else is doing 💅⠀
That’s kind it. Oh, and please don’t eat baby food.⠀
If there’s one thing I seriously dread, it’s going to the dentist. 😬 I’ve had anxiety for days about my appointment this morning. I’m trying to start the day with a positive so I made a coffee treat, something kinda like a #chai
latte, though I did add in some iced coffee because, well, coffee. 🤷♀️
• 4oz @tazo
chai tea concentrate
• 4oz @starbucks
blond roast iced coffee • 4oz @milkadamia
• 1 squeeze @sweetleafstevia
coconut stevia drops
• hwc on top with a sprinkle of cinnamon
Yesterday someone told me I made #Homeschool
look so easy and fun.
I said thanks but we all know behind the scenes there’s bickering, spacing out, me losing my ish,etc. Of course we never post that part. B/c really...who says “wait! Hold that thought(in the middle of an argument)lemme get my phone to post this moment and prove we’re not perfect!” 😬
Not b/c I wouldn’t cuz why not. 🤷🏻♀️
But I respect my family who’s NOT as open as I am.🤣 And I would hope y’all know no one is perfect and assume we have our spats like everyone else.
Tbh...we finished the school week strong! But it started out FAR from strong! In fact it was probably the MOST trying week we’ve had in homeschool and I think it is safe to say the most trying one I’ve had as a mom...period! Yup! That bad!
But God is good! And just when you think there’s no hope, He swoops in and saves the week!
What a turn around! Like FOR REAL!
I never been so grateful to know Christ. And it makes me so sad when I think of how ppl go thru life’s hardships w/o Him. Idk where I’d be w/o my Father!
Any who! After this roller coaster of a week we’ve had I decided to make a mother daughter journal for me and my oldest. Nothing fancy. Just a cheap composition notebook and a printable I taped with decor tape on the cover. This notebook is another means of communication for us. Sometimes it’s not easy expressing ourselves verbally and this book gives us another way to communicate with one another. Here we can write anything to each-other. Something we might have on our hearts, something silly, a just b/c I love you, when we’re sad, hurt, angry, happy...anything! There’s no rules. No judgment. No reprimands. We’re free to say and share what we want.
When I presented the idea to her she was sooooo excited. We couldn’t make up our minds on who should write first so I just went for it. And I told her she didn’t have to read or write back right away. It’s something we check everyday to see if the other wrote. But she couldn’t wait and as soon as I was done she grabbed it, read it and wrote back.😄
She LOVED the idea! 😄
Here’s our first entry.
I’m so excited to fill notebooks together and read them years from now!
Day 20: In addition to rest during a fast, activity is also important. Of the calorie sources you’ve chosen, you still want to create an in/out factor. The glycogen which becomes available for use, needs to be used. Though this will happen even without exercise, some of us are sedentary due to circumstances and a workout will definitely promote the use of that stored fat. I recommend fasted HIIT training. Yes I did say that you’ll need to reduce your intensity at this point in the fast. So let me be clear. HIIT training requires your maximum effort in short bursts. Your max will automatically be different than it is during non-fasting periods. So choose something like speed rope, tuck jumps or burpees. Nothing weighted other than body weight. Aim for 12 sets of 30 second rounds with 1 minute rests in between. Do it every other day or two. No more than thrice per week. (Who says that?) You are unlikely to get through the workout. Just quit when you hit a wall. This is not a proving ground. If possible do the workout before consuming calories and once you have your first hunger pang of the day. You will be on fire with the urge to eat at some point later because of this. Get your mind right. The finish line is close. The first intake of calories after the workout must address the need for potassium, electrolytes and magnesium.
I made the pumpkin custard recipe by @sugarfreemom.
Omg. So delish. I actually had 5 egg yolks so I used those instead of full eggs and I used powdered erythritol/monkfruit as a sweetener. It wasn’t as sweet as I thought it would have liked so I just powdered the top with a little extra. Yum
Second cup of liquid gold 😍 #coffee
is life. Lost #1kg
of water overnight so a great #motivation
to stick to it over the weekend. Goal today is again #10ksteps
and sticking to my kcals for the day. 3/4 of the kids are at school/kindy today so can go out walking with Millie. Apparently it's #schoolholidays
after next week!? What. The. Fuck. #sendhalp
This could be your story!! Our next Survivor Strong Weight Loss group for cancer survivors begins Oct. 1! Grab your spot today!! Link in profile!
I'm a complete and utter goofball. So I started today doing a botanically supported intermittent fast. 💪
I've only gone and broken it haven't I, by checking to see if the rice in the dog food was cooked! 🤦
I can be such an airhead sometimes! 😆
Breezy. Lavender, Rosemary and Lemongrass. 🌱
Day 19: Rest during a fast is essential. Here are the key points:
1. Aim for 6 or 9 hours
2. Nap if possible or necessary
3. Decompress before sleeping
4. Keep stress low in general
5. Time liquid intake to improve chances of sleeping through the night
6. Avoid overtraining
7. Cycle off of caffeine periodically (if applicable)
8. Learn triangular breathing
9. Retire for the evening rather than crashing
10. Turn off frequency based media devices at bed time. No sleeping with the tv. If you must have music or ambient tracks, just use recordings in your library rather than streaming.
Broke my 22-hour fast with this #breakfastfordinner
! Two eggs scrambled with cream cheese, sausage, half an avocado sprinkled with pink salt and one perfect strawberry!🍓
👉Son: "Mom, let me teach you how to Floss." Me: "This is too complicated, I'm just gonna do some freestyle dancing over here.😜 Son: "Why don't parents know how to floss?" (continuing to floss at such a rapid rate I'm concerned for his safety.) 🤦♀️
Day 18: (late post) So here’s what I did to get back on track after my little backslide:
1. Accept it
2. Forgive myself
3. Laugh at myself
5. Have hot water for breakfast
6. Do my workout
7. Have tomato basil soup for lunch
8. Sip water as I conduct my day
9. Accept the craving for more junk
10. Ride it out
Repeat the next day.
The tomato soup is simple but specific:
1. 64 ounces of tomato juice
2. A tsp of ginger powder
3. A tsp of turmeric powder
4. 1/4 tsp cayenne powder (or less)
5. 4 tbs ACV
6. 1/3 cup of black chia seed
7. Add all to blender and blend
8. Warm on stovetop (don’t cook)
Enjoy. If you really struggle with the calorie deficit, have a cup of fruit juice. Give the satisfaction time to kick in. Make sure to keep the fasting window as big as possible. This is a reset blitz. Just a couple of days. You’ll be aight!
We use glass bottles instead of plastic because essential oils (especially citrus) can interact with plastic, leaching toxins over time. Some dōTERRA products (hand wash, cleaner concentrate for example) come in high quality plastic bottles that you can reuse once or twice, but should then discard. It's not perfect.
Plastic is not particularly stable (chemically speaking) and it's a disaster environmentally. .
If you want to avoid plastic altogether or even as-much-as-possible, it is super easy to make your own hand wash and cleaning products in glass bottles using the oils and other natural ingredients. 🌱
I posted earlier about my roast, and here is the final result! While the boys in my house eat roast, carrots, potatoes and bread, I am eating roast, radishes, mushrooms and garlic butter #cheesebuns
! I fried up two refrigerated cheese buns in butter and lightly sprinkled them with garlic sea salt. Butter, garlic, cheese...need I say more?? 😲
For the record, I don’t like radishes. 😝 But when slow cooked all day with a roast, they remind me of potatoes and I’m 💯 percent down with that!
Also for the record, the potatoes and carrots are for my boys. They would probably protest if I served roast without them! The radishes and mushrooms are for ME!
Temps are headed into the 90’s today, but I’m all about FALL so I’m sipping on pumpkin spice ICED coffee! I may be fasting till 4PM, but I’m not feeling the least bit deprived. I allow myself 50 calories total while fasting and this yumminess only set me back 10!
🍁12 oz cold brew coffee
🍁1 TBSP Pumpkin Spice @nutpods
🍁small squeeze of caramel stevia
🍁shake of pumpkin pie spice
Stretching out after my run 👍🏻
Drank tons of water and still chugging 👍🏻
This is the box I use to store most of my collection of essential oils and I have another brand new one, still in the box, waiting for a home. Hmm, what to do?! I think I’ll offer it as a prize - sign up for my newsletter to hear how to get an entry to the draw! Link in my bio: @rachelppereira