My Intermittent Fasting Lifestyle: Join the 16 hour Club

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Hey, hey!

Long Time No speak! Sorry for the silence on the blog but with two kiddies life is busy and I’ve been busy writing, gymming, running and being Mummy. However I just wanted to come on here and talk about my Intermittent Fasting story. (or IF). This is honestly the the smallest and happiest I’ve ever felt and I just wanted to share….

Here goes…..

So, my IF journey started completely unintentionally after Lacie. She was about 18 months when we brought a new house, which we completely gutted. As a result we lived with my Mother and Father-In-Law for nearly four months and just through rushing here and there it was very rare that I ate breakfast until gone 10:30 — sometimes later!
People kept telling me that I had lost weight — and I just put it down to all the rushing around, living in a new environment and not having access to my own kitchen 24/7.
Once we moved into our new house I then returned to my normal routine and I quickly returned to my normal size. I wasn’t big by any means but I was always following the latest fad and felt that nothing worked for me. I stayed the same weight, yet trained hard, walked everywhere and was very aware of my food intake!
I then fell pregnant with my second child and once he was born, again I found it hard to eat before 10am. I was eating dinner with Lacie at 6pm and then not eating breakfast until late, so essentially I was following the 16:8 fasting protocol without even realising it. Again the weight fell off — and I put two and two together. I had been following a type of IF and was well and truly reaping the benefits without even trying that hard!

After further research I decided to experiment further and every night I ate my dinner around 6pm and set a 16-hour timer. I didn’t eat anything for those 16 hours and then just ate my first meal once the alarm rang. I packed all my food into an 8-hour eating window and loved that there was no calorie-counting, obsessing over when to eat — and most of all — no night time eating or sugary evening treats once the kids were in bed – My biggest downfall! Once that timer was on — no food touched my lips as it just delayed my first meal the next day. It worked amazingly well!

After 18 months of following a daily 16-hour fast I can honestly say that I am leaner, stronger, healthier, more in control of my cravings and more time efficient than I’ve ever been! I get up and exercise before the babies wake, I have a black coffee (or two), get them ready for the day, take them on a morning adventure or class and then we all have a early nutritious lunch all together. It works so well and is so effortless! I literally don’t know how I ever had time for breakfast!

After trying everything in the past from Weight Watchers, Slimming World, Juice Detox Diets, Paleo, Keto, The Egg Diet (the list goes on!) I can honestly say that IF has been the simplest and most managable way to improve my weight an keep my weight and energy levels stable — and now it’s my goal to share my IF journey and learnings with as many people as possible! I hope you’re ready!

Me today! May 2018–18 months after my second baby.

Want to know more? What is fasting?
Intermittent Fasting is a more general term for various eating patterns that involve fasting for short periods of time. Unlike a typical weight-loss diet that restricts how much you eat — or cuts out certain food groups, IF is all about scheduling periods of fasting into your day, which in my case is 16 hours of fasting and 8 hours of eating.

Experts say that this restricted schedule gives our bodies the chance to process the nutrients stored in foods and burn excess calories, plus further studies show that fasting can lower the risk of type 2 diabetes, reduce cholesterol levels, enhance the body’s resistance to oxidative stress and slow the ageing process, stabilise energy levels, reduce hunger and… of course help with weight loss! The weight loss benefit is why I love Intermittent Fasting — and the reduced sugar cravings too.

So are you ready to give it a go? Let me support you on your journey and give you all my tried and tested tips and tricks to help you on your way.

I’m looking forward to hearing from you.
miller82uk@yahoo.co.uk  or contact me here.

 

  • As always, please speak to your doctor or health health practitioner before starting any nutrition and fitness journey – and most of all use your common sense and listen to your body. This is my experience and although I want to help you on your journey you need to be fit and healthy to do this and work with what is right for YOU!  
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Day 9 of my 21 day fix

It’s true. I left my abs in Devon, but do you know what? We had the best family weekend so I’m not going to stress. We don’t have another holiday booked until October, plus we’re moving house and got lots on, so a bit of downtime was well needed.

To be honest I didn’t go crazy, and still managed to run or hit the gym every day but I did have pudding both nights, I did have bread when it was served lunch with my family and I did have a scone with some Devon clotted cream. It would be rude not too.

Got to love running in Devon!

Got to love running in Devon!

I do however know that it’s back on track now, so today has been a good one.

I bagged a gym session this morning, then had a protein shake after, followed by a Paleo breakfast of eggs, chorizo, spinach & avocado, a lunch of a multigrain gluten free wrap with goats cheese and avocado and salad, then a handful of macadamia nuts (my fav) and salmon with green veg for dinner. I’ve drunk lots of water too and walked over 12,000 steps.

Any excess weight will be gone in no time!

Day 4 of my 21 day challenge

Day four already, and I’ve probably had more green stuff than I’ve had for a long time. Someone told me my skin looked amazing today too. An effect of the Purifyne Juices perhaps? I’ve also been sleeping so well, which I can only put down to the juices. God, I love sleep!

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So today, I went to gym first thing and now that I’m feeling better, I got back on my Bearwolf programme. I had an amazing workout, then had a juice straight after, followed by a juice at lunch time, which took me ages to drink. It was literally lemon, lime, kale, celery & cucumber. I found it very ‘green’, almost bitter’ish!

I then had a lettuce, chard, apple, asparagus and lime & ginger juice mid Arvo with my Brazil nut butter (I added a banana and some cinnamon as I find it really hard to swallow, then had another juice for dinner followed by a peppermint tea and a few hours of feature writing for WebMD.

So, that’s another day of juicing under my belt after yesterday’s antics, but I’ll be honest with you, I’m not sure if juicing suits me. I eat pretty well (most of the time) anyway and I’m actually starting to crave things I would never usually have, especially mid afternoon. It gets to 4pm and I just want to eat. Tips anyone?

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My First Year Essentials

I can’t believe it. Lacie is one on Sunday. I have survived the first year with a few bumps to the head (yes she rolled off the bed. Every new mothers nightmare!), breakdowns and sleepless nights. It really hasn’t been as hard I thought it would be – I’ve loved every minute and being a mummy has definitely chilled me out. I simply CAN’T work out more than 6 times a week (I used to train twice a day!!), can’t be fussy about what I eat and when I eat it, and I have to drag my ass out of bed to get my workout in in the morning. You can certainly get your body back after a baby, but you need to be prepared to workout when infact all you want to sleep and be patient. It definitely is 9 months out, 9 months in. I have just got my body back to where I want it to be (well 1kg away from my goal anyway!)

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So here are a few things that have kept me going this last year. My new mum essentials, which have made my life easier.

Maxinutrition Promax Lean Bars 
These are great for my crazy mornings, when I don’t have time to grab food between my workouts (I workout at 6:30am when Lacie is in bed) and getting me and Lacie ready for the day. They are high in protein, contain green tea and just seem to set me up for the day until I can grab some eggs or something similar for breakfast, which usually happens about 10:30.

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Viridian Cherry Night
Sometimes, no matter how tired I am, I feel wired at nighttime, despite the fact that I don’t drink coffee or anything like that.
Since having Lacie, I’m also such a light sleeper, so find that this Cherry Night, helps me to relax and unwind before bed and helps me sleep a bit more soundly! It contains glycine, cherry, red date and magnesium, which are all great for relaxing the mind, especially if you have an hour post-bedtime.
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BearWolf Personal Training Service
It would be so easy to skip a workout if I wasn’t accountable to these guys! Each day I have to check in with my workout and nutrition using their online app, and if I don’t? I get a gentle reminder from Scott, asking me how I’m getting on.
I’m currently on week 3 of my new programme and each day when I check in, I have to tell them my reps, weights and workout time. The goal is to improve each week – and guess what? So far, so good! Still one kilo of baby weight to shift though!

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My Virgin Active Membership
Now I have a gym in my garden I don’t go to the gym as much as I would like too, but my mum has Lacie on Wednesdays so I make sure I go to the gym then and also on Thursday evenings. It’s nice to be on the gym floor again with an abundance of equipment and to be surrounded by others working out. I often get ideas by watching what others do, or speaking to the trainers there. I also love our swimming lessons at Virgin Active. Lacie has been going since she was 11 weeks old and we now have a fab teacher called Sandra who is really pushing her along whilst making the lessons fun. She can now kick her legs, paddle her arms, go under the water without even a blink of the eye and sit on the side and jump in. She really does love it and I would recommend swimming lessons to any new mum.

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Weaning; Sugar-free banana bread

We’ve hit a stumbling block! Lacie is usually so, so good with her food and now she doesn’t want vegetables. She doesn’t want fish or protein. And she certainly doesn’t want puréed sweet potato or butternut squash. Until now, she’s been the healthiest, unfussiest (if that’s a word!) baby and it’s phased me. It’s like all of a sudden she’s turned into a stubborn little monkey and knows what she likes and what she doesn’t. Give her bread and she’s happy! Well I’m not!

To help the situation I’ve been baking. Last week I made sweet potato and butternut squash muffins. This week I made banana bread with sweet potato and grated carrots. She loved it. I either give it to her warm with a little almond butter or coconut oil and she’s happy to munch on it.
To help any other mums through this difficult phase, here is the recipe. I like that it’s sugar free and that it’s got only almonds, eggs, bananas, cinnamon and sweet potato in it. I wonder if next time I make it, I can add a bit of spinach? It’s worth a try!

To make, you will need;
2 eggs
200g sweet potato
1 large banana
1 grated carrot
100g ground almonds or almond flour
50g hazelnuts
1/2 teaspoon baking powder
30g Lucy Bee Coconut oil
Pinch of salt.

First of all boil the sweet potatoes until they are soft, then blend (I love the baby cook) until they are puréed, then
grate the carrot and mix with the almond flour, hazelnuts, coconut oil, eggs, salt and baking powder.
Add a pinch of cinnamon before putting the mixture into a well oiled loaf tin and bake at 160 degrees for 60 minute.
Let it rest. Then cut up and store in a cool dry place.

This really is a perfect finger food for lunch time or as an afternoon snack – for (mummy) & baby. Enjoy!

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Due date! How to get back in shape after a baby

Yup 40 weeks of pregnancy is fast approaching – I have days until my due date is here and amongst all the rest and apprehension I am planning my post baby shape up. I know I shouldn’t put myself under pressure to get back in my skinny jeans but I don’t see it that way. I see it as a challenge and can’t wait to get my figure back.

As you know I have worked out throughout my whole pregnancy (and still going) so I’m hoping this will help me on my way anyway. Here are a few things that I will be relying on once the bubs is her to get me back on the straight and narrow and get my flat tum back. Bring it on!

Be Skinny Drink Me drink
I love starting the day with a tasty protein shake but since being pregnant I’ve cut these out and turned to eggs, which are more satisfying for my growing baby. I’ve also had the time to get up and cook eggs every morning. Will I be able to do this with a new born? I’m guessing not so much!

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This appealing Pea protein shake is made using Green tea, Inulin, which is a form of soluble fibre to keep you feeling fuller for longer and Glucomannan, which can hold up to 100 times its own weight in water so you again feel fuller for longer and your blood sugar levels stay stable for hours after your have drunk it. What I like best about this shake is that it comes in banana and butterscotch flavour which will defiantly help satisfy my sweet tooth and stop me reaching for anything naughty. I will defiantly be starting my day with one of these – it’s sugar free too and uses stevia, which is low in calories, low-carbohydrate and is a low-sugar food alternative.
£17.50; http://collagen-shots.com/shopping-cart

Freya Active Sports Bra
During pregnancy and after pregnancy is a key time to get a supportive sports bra that is the RIGHT size. Your breasts will most certainly change shape and size during pregnancy so it’s vital that you give them the support they need.

ImageI have a selection of nursing bras for after as well as this uber supportive Freya Active Sports Bra that I will wear when I’m on my daily walks. No walking may not seem high impact but you will still need to support your breasts – especially as they may feel slightly sore after birth and feeding. Think of all those hormones circulating your body! What I like about this bra is that it’s been scientifically proven to reduce breast strain, pain as well as movement and studies show that 92% of participants who tested Freya Active’s new sports bra felt there was reduced independent breast movement (breast movement within the bra) and it was more effective at reducing forwards and backwards movement in the upper section of the breast than the other sports bra styles tested. Participants also said that the bra was 20% more supportive than other sports bra styles in this study and liked the sleek, sporty shape and high coverage of the bra. £29; http://www.freyalingerie.com

Salter MiBaby Mother and Baby Scales

ImageI’m not a huge fan of weighing scales BUT I think in this instance it’s good for me to know how much I weigh post-baby and work at getting down to what I think it my pre-baby weight. I haven’t weighed myself since my wedding but have a rough idea of what I used to be so I will be working towards this. I think scales can be good to start you off on any weight loss journey as you know that you are going in the right direction and it can give you a bit of a boost. I’m never going to be one of these people who obsess over the odd pound but I will be using these at first to keep me accountable and on the straight and narrow. Once I get near my pre-baby weight I will then rely on how my clothes feel and just use these scales to monitor my baby’s growth and development using the baby weight mode.
£49.99; http://www.uk.salterhousewares.com/salter-mibaby-mother-baby-electronic-scale.html 

H&M Lightweight Jacket

ImageI’m absolutely itching to get to the shops and buy some brand new workout kit. It feels like I’ve lived in baggy tops for the last few months and I just haven’t felt trendy what so ever – which is what I love when going to the gym. If I feel good, then I’m so much more confident and want to work that bit harder to make the clothes look even better! H&M recently launched some amazing sportswear, which is colourful, technical, cute and above all, affordable! The new fitness line includes everything from neon sports bras to sweat-wicking jackets, all priced to be friendly to your wallet. I can’t wait to layer this lightweight jacket with a neon hooded fleece top and tight-fitted leggings. Perfect for all these long walks that I have planned once she arrives.

£34.99; http://www.hm.com