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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Pregnancy countdown – 42 days to go and I get….

…….Symphysis Pubis Dysfunction (SPD)

Ever heard of it? I hadn’t either until I did my pre-natal and post natal fitness course with Premier Training International – and it happened to me early this week.

It’s basically one of the most common causes of pain in pregnancy and caused when the ligaments and joints of the pelvis become relaxed due to the hormones of pregnancy (relaxin) and become inflamed by certain movements – in my case like lunges, one-legged exercises, until walking etc.

I feel the pain mainly when walking (particularly after I’ve been sitting down for ages), getting out of the car and standing for long periods and if I stand up for too long, so to help it, I’ve totally stopped any lunges or one-legged exercises in the gym, not taking long strides when walking to and from places until I’ve warmed up a bit, and wearing my supportive Gowri Wrap, which gentle supports my baby girl while supporting my lower back.

A few other things to avoid are:

  • Pulling yourself up when lying on your back. Instead you need to roll to your side and use your hands to push yourself up.
  • Getting up and down from a char with your knees together. When you get up, keep your knees together and use your hands to push yourself up.
  • Avoid soft chairs like sofas, as you won’t get adequate support and they are hard to get out of!
  • Avoid squatting, or sitting cross-legged and sit symmetrically in the chair.
  • Avoid balancing on one leg when putting on clothes, especially underwear and trousers and instead sit down to do this
  • Lean on one hip/leg when standing. Instead try putting your weight on both legs rather than on one.
  •  Twisting your body.
  • Lifting anything heavy.
  • Lots of walking or stair climbing. Take the stairs one step at a time.

Apparently the pain will eventually subside once the baby is delivered, but to make sure it doesn’t get worse I am going to have acupuncture now every week until I give birth. I swear by it and have missed my weekly sessions during my pregnancy.

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The Perfect Pregnancy Diet

Pregnancy is NOT the time to diet. It’s not the time to eat for three either. Eating for two is fine but your diet needs to be rich in whole foods rich in nutrients to create a healthy balanced plan to nourish you and your baby.

But what should you eat and how much? It’s easy to get it wrong, which is why I signed up for the Doll Curves Perfect Pregnancy Plan, especially as I hit my last trimester – the all important one, when my baby is growing bigger and getting ready to face the big wide world.

Founded by Celebrity Personal Trainers and Fitness Models, Sarah McLean and Lydia Rees, my Doll Curves plan gives me weekly nutrition advice to keep me healthy and well during my last trimester. It also reminds me that I only need to eat an extra 200 calories a day – the equivalent to a large banana!

Here is a round-up of what I’ve been eating over the last week and why it’s so good for me…

Breakfast

Banana Breakfast Smoothie
Blend ¼ gluten free oats, ½ cup of CO YO coconut yogurt, 1 banana, ½ cup Kara coconut milk, 2 teaspoons of honey, ¼ teaspoon ground cinnamon.
The benefits; Bananas are great at reducing fluid retention and swollen ankles – a common side effect in pregnancy. ‘They are also rich in potassium and the perfect energy booster,’ says Sarah.

Snack
120g Unsweetened Greek yogurt with blueberries
The benefits; Yogurt is full of ‘good bacteria’, which helps balance the good/bad bacteria within the body. ‘Yogurt is also rich in protein and calcium, which is good for you and baby’s growing bones,’ says Sarah.

Lunch
Annabel Karmel’s Chicken Pitta Pockets 
Chicken, ½ avocado and watercress pitta pockets with chopped tomatoes and a side salad.
The benefits; Avocados are loaded with folic acid, vital for forming your baby’s brain and nervous system, potassium, vitamin C, and vitamin B6, which can help your baby’s tissue and brain grow. Watercress can also help aid digestion, while the protein in chicken will help every cell in your baby’s body to grow and develop.

Snack
Hummus on organic unsalted rice cakes with chopped vegetables and 20g unsalted almonds, brazil nuts or walnuts.
The benefits; Raw vegetables will keep your immune system strong and the unsalted rice cakes with hummus are a great source of slow release carbohydrates and protein.

Dinner
50g wild rice with ½ cup streamed green vegetable and Annabel Karmel Salmon with tomato salsa
The benefits; ‘Wild rice is rich in fibre and has an excellent effect on the gut wall,’ says Sarah. News has it that women who eat oily fish, like salmon during pregnancy are also more likely to have brainy and sociable children. Just make sure you don’t have it more than twice a week.

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Hay Fever products that are safe to use during pregnancy

If you are anything like me and have hay fever yet are pregnant that you will probably be pretty miserable right now. A stuffy nose, tight chest and itchy eyes aren’t pleasant at the best of times, let alone when sleep and relaxation are at their most important and you keep waking up struggling to breathe. It’s a nightmare.

So I have have been on the hunt for the latest products on the market that are safe to use when expecting. There’s got to be something out there for us – right?

Sterimar Isotonic Nasal Hygiene
This salt water solution is designed to relieve congestion. Literally you stick it in your nostrils and squirt – and it can be used 2-6 times a day. Did it work for me? No I’m afraid not. My stuffy nose didn’t ease at all. In fact it felt like the solution just dripped straight out – giving me to need to use even more tissues. It was quite a powerful squirt too, so didn’t feel nice to use.
http://www.sterimarnasal.co.uk

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HayMax Pure Organic Drug-Free Balm
Similar to Vaseline, this balm is designed to trap pollen before it goes into your nose. You simply dab a little around your nostrils and your good to go.
I loved that this was totally natural, had a lavender smell, which helped me sleep and the fact that I was in control of how much I used.
I found this pretty effective but you do need to remember to reapply every time you blow your nose or sneeze, which was a lot to begin with!
I found it most effective when I put it on in at night before bed, first thing in the morning before the gym and then straight away after the shower. I think this helped loads! I hear James Duigan is a fan too – which is always reassuring!

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Prevalin Allergy Nose Spray 
I remember my husband got this for me in a state of emergency. We were supposed to be going to a wedding and I called him crying my eyes out and told him I couldn’t go. My eyes were streaming and my nose was so blocked it was making my few sick. Horrible. I think I got myself a bit worked up and all I wanted was a hayfever tablet but couldn’t just incase I harmed the baby. So he came home with this nose spray. It certainly helped clear things up but you need to stay on top of it and build it up. It’s not a miracle worker but it helps. The spray is supposed to line the inside of the nose, deactivate pollen and get to the root of the problem. It’s designed for pregnant women and kids so isn’t as strong as some things on the market but it did help ease some of my symptoms. The day of the wedding, I did a hot water inhalation and used this. Thank god it helped!

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NasalGuard Allergie Block Topical Gel
Again drug free and suitable for pregnant women and children, this really lightweight gel is designed to to block pollen entering the body through the nose and therefore preventing an allergic reaction.
Like Haymax I found it really effective – and the best thing was that it was so light and transparent that I could wear it over my makeup and it didn’t look shiny or sticky. I found that I used the Haymax before bed, as the lavender helped me sleep, then used this throughout the day – reapplying every 4-6 hours. So far so good. My system is working and I can breathe again!

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Last but not least are my trusted eye drops.
Allclear Eye Drops
Made with from a sterile, preservative-free moistening solution for irritated eyes, containing the herb Eyebright – these drops are totally natural and have again been a life saver for me. As soon as I feel even a slight itch, I whip them open and pop into my eyes and they instantly soothe them. You only get 10 packs per packet which make them pretty expensive but if they do the job and make you happy and comfortable who cares?

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So there we have it. A round up of my pregnancy hay fever remedies. I hope this helps you – drop me an email if you need any advice or want to ask me any questions about them x

KX 365

As explained in an earlier post, one of my first stops for aiding my recovery was KX Gym in London.

Gideon, my personal trainer prescribed me all sorts of pills and potions including the KX 365 supplements, which features a multivitamin and CoQ10 for the morning and  an Omega-3 fish oil and Antoxidant tablet for the evening.

But what does what? The CoQ10 is crucial for helping the body to generate energy. So this was perfect for helping me to maintaining my energy levels. The multi-vitamin then meant that I got all my B vitamins for energy too as well as vitamin’s D and C to support my immune system.

The afternoon supplements, which were Omega-3 fish oils and an antioxidant, meant I got  660mg of EPA and DHA, essential fats – which help to support the heart and joints, whilst promoting muscle development, brain health and regulating hormones, whilst the antioxidant was perfect for helping me to cope with all the harmful effects of free radicals – those nasty things that cause the ageing process and disease.

So there you have it. One month works out at £85 but this is literally all you need supplement wise for the month and makes supplement taking and remembering sooooooo easy!

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First point of call – KX to the rescue

My first point of call was to see Gideon Remfry at KX gym in Chelsea.

He slashed my gym routine no end. No more training twice a day, no more running 26 miles a week and no more hammering my adrenal glands to the inch of their life. It was scary, but I knew it had to be done.

He also recommended I take KX daily supplements for one month, which feature a multivitamin and mineral for AM alongside CoQ10 and then an Omega-3 fish oil and Antoxidant for after lunch.

The handy packaging of the supps, made them super easy to carry around with me every day – no jiggling pill pots or no heavy packets. All I simply had to do was pull one side and out the other side pop the supplements, each clearly labelled so I knew exactly what I was taking and why. Clever eh?

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