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Low Carb Recipes for your Eating Window

Sheet-Pan Shrimp Fajitas

Blackened Chicken and Avocado Salad

Crispy Chicken Thighs With Honey-Lemon Pan Sauce

Cheesy Garlic Roasted Asparagus

Healthy Breakfast Egg Muffins

Brown-Butter Salmon with Capers and Tomatoes

https://themodernproper.com/skillet-roasted-chicken-with-cabbage

https://themodernproper.com/chimichurri-steak

https://cafedelites.com/easy-mozzarella-chicken-recipe/

https://www.eatwell101.com/turkey-meatballs-casserole-recipe

https://healthyfitnessmeals.com/low-carb-pizza/

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Oatmeal bowls to break your fast!

🥣Oatmeal bowl:

🍲Oatmeal is high in fiber and a great way to break your fast gently and keep you full!

📛High fiber meals stretch your stomach receptors and tell your brain that you are full, killing hunger! It also stimulates bowel movements to help with detox. .

♨️Oats are also a high glycemic index carb so your body more readily burns the crabs off instead of storing it as fat like it would low glycemic index carbs.

🥥Top with goodies like fruits, peanut butter or yogurt for added vitamins, especially vitamin c and nourishment! Be creative. Make it a fun healthy treat!

Who else loves oatmeal bowls?👇🏻

‼️Tag me in your oatmeal pics on Instagram for a repost! @fastingcheatcode

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Intermittent Fasting Q&A

My last post spoke in detail about what is intermittent fasting, I also discussed fasting for weight loss and fasting for spiritual reasons. Today I want to answer some of your questions. Any other questions or comments please send me a DM or join my Facebook group (Never Fat Again Fasting CHEATCODE).

How do I get started?

My mantra is to keep it SIMPLE. Don’t get bogged down with terms and all the rules floating around. Just do what works for you and what you can fit into your schedule, why? because the more simple it is to incorporate into your schedule the more likely you will ACTUALLY DO IT and maintain it longterm making it a healthy lifestyle change.

I focus on the 3 specific major meals (breakfast, lunch, dinner) instead of specific times. As a beginner I started by skipping lunch once a week. After I got comfortable with this and realised how simple it was (and it worked!), I progressed to skipping lunch every other day. Next I progressed to skipping both breakfast and lunch every week. Then skipping both breakfast and lunch every other day. Take your time with this, once you feel comfortable and the habit is formed this will become like second nature–you won’t event be hungry all day until dinner time. Now after practicing fasting for almost 5 years, I fast everyday.

What is your fasting regimen?

My fasting regimine depends on if i’m trying to lose weight and how quickly I need to get the weight off. If I’m fasting to quickly lose weight because I recently gained a lot of weight or because I’m planning for an upcoming event i’m a lot more strict and I skip both breakfast and lunch everyday and only eat dinner. While i’m fasting I drink at least 2 litres of water. At dinnertime and thereafter I break my fast with a low carb meal and/or low carb snacks. If I’m not fasting for weight lost i’m less strict and when I break my fast at dinnertime and thereafter I eat whatever I want.

What do you eat?

I eat low-carb when not fasting. That allows me to most benefit from that fast by limiting the calories/fats that I’m consuming. Your body stores carbs as fats and burns it off when you exercise or fast. If you want your body to burn the fat that you already have (and lose weight) limit your intake of carbs. The important thing when eating any carbs is portion control and eating high glycemic index carb alternatives. Keep your carb intake small by putting your carb in a small bowl or saucer to make sure you don’t overeat. Examples of high glycemic index carb alternatives are whole wheat pasta or bread and sweet potato instead of white potatoe and brown sugar instead of white sugar etc.

What time do you eat dinner?

I usually break my fast at 5pm and have dinner around that time or anytime thereafter. I don’t focus on times, focus on your 3 major meals of the day (breakfast, lunch, dinner).

Is fasting sustainable?

Yes, fasting is sustainable i’ve been using fasting for almost 5 years to maintain a healthy weight. Once you become comfortable with fasting it becomes a lifestyle change and habit that transforms your life, makes you more disciplined, and puts you in control of your relationship with food and your body.

Between what times do you eat?

I don’t focus on times, focus on your 3 major meals of the day (breakfast, lunch, dinner). Why? Because if their are any slight changes to your schedule not your whole eating plane is thrown off, you panic and just eat bad as an excuse. But technically speaking I fast between 5am-5pm and allow myself food between 5pm-5am. This is some variation of the One Meal A Day (OMAD) fast.

What are carbs?

Carb are carbohydrates. Carbohydrates are starches, fiber and sugar that can be found in high amounts in some foods. Carbs are not bad, they provide the fuel that your body needs for its processes, however in excess amounts your body stores excess carbs as FAT to be used/burned off later and herein is why you gain weight if you eat carbs in excess especially if your don’t exercise or fast. Foods high in carbs include rice, bread, macaroni, potatoes and sugary foods. These foods are considered to be of low glycemic index meaning your body stores them as fat. Carbs of high glycemic index are burned off more quickly instead of stored and include whole wheat breads, pasta, wheat rice, sweet potatoes, brown sugar etc. Even carbs of high glycemic index should be eaten in small portions if your goal is to lose weight.

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Why boost your immune system?

Let’s be honest most of us are not eating a healthy diet, exercising regularly and refraining from drinking and smoking–if this is the case your immune system is likely compromised!

Even if you are young and don’t have any medical conditions–if you are not providing your body with proper nourishment and bombarding it with oxidant radicals from sendentary lifestyle, smoking and drinking–your immune system is likely compromised. And in these trying times it’s more important than ever to have a robust immune system.

So what is an immune system and how can we make sure it’s strong? Your immune system is your bodies built-in mechanism to fight off illness and keep you healthy! Yes your body already has everything it needs to keep you healthy and prevent sickness all you have to do is provide proper fuel so these processes can work optimally and not degrade the system by ingesting toxins by smoking, excessive drinking and poor diet.

So if you are concerned about the corona virus, if you are concerned about your health, if you want to lead a healthier lifestyle and model a better standard of living this is a good place to start. So what do I do?

Drink your vitamins! Your immune system benefits from vitamins especially vitamin C which is found highly in fruits and vegetables. You don’t have to take a pill just incorporate more fruits and vegetables into your diet. An easy way for me to do this is in the form of a smoothie. Hide those veggies in your smoothie! Even your husband and kids will eat vegetables if they can’t taste them hidden in a delicious smoothie. The fruits highest in vitamin C are oranges and kiwi. I will list the best fruit and supplement options at the end from a previous post.

My favorite ingredients for my daily immune boost smoothies are strawberries, oranges, spinach and blueberries. To switch it up I may swap in bananas, pineapples, apples, kiwi, broccoli or whatever other fresh fruits and veggies I have available they all taste great! Fruits have naturally occurring sugars so you don’t have to add sweeteners. You can add protein powder to those or your vitamins (I add my nutraburst vitamins)–mix it up creative and have fun with it. Get a good blender and your on your way to a healthier lifestyle!

My immune boost smoothie is not a drink to have alongside more food–it’s a meal replacement–to have instead of solid food while fasting! #CHEATCODE

Smoothie are a great healthy liquid to have instead of food while fasting. If your fasting for weight loss add more vegetables for fiber and choose fruits that aren’t so sweet to minimize calorie intake (like bananas, melon, blueberry). The more vegetables the more filling and the more detox properties because that fiber makes you poop. I only use fresh ingredients because frozen ingredients typically have more sugar additives and preservatives.

Blend somethings up today! Tag me, send me a picture we are on this healthy lifestyle journey together!

What else can you do to nourish your body? Drink nutrient packed teas, I usually do this at bedtime with ginger, chamomile, honey, lime, tumeric or other healthy tea options. Many healthy ingredients can be found in tea form.

Proven Foods & Supplement to boost your immune system and protect against COVID19:

Full video here: https://youtu.be/SC_Ay4C3WTM

USE THESE TO MAKE SMOOTHIES! (Or tea)

Kiwi https://amzn.to/2VDpmXw

Berrys https://amzn.to/2z6dIg7

Vitamin k https://amzn.to/3epGJn8

Broccoli sprouts https://amzn.to/2Vdasbb

Garlic https://amzn.to/2VvA5Tz

Ginger https://amzn.to/3cpW3hR

Green tea https://amzn.to/3eA8iKC

Raw honey https://amzn.to/3erPGwj

Tumeric https://amzn.to/2VziABQ

Yeast https://amzn.to/2VvAyFj

Beetroot https://amzn.to/2XFCrSM

SLEEP

Oregano oil https://amzn.to/3a98Eo5

Zinc https://amzn.to/2K9mZ9j

Vitamin D https://amzn.to/3abDXOX

Astralagus https://amzn.to/2yWI0Sf

Elderberry https://amzn.to/2XEqX1z

Quercetin https://amzn.to/34FJSdQ

NAC https://amzn.to/34H7bUY

Vitamin C https://amzn.to/34JwYLZ

B12 https://amzn.to/2yekJeh

Mushrooms (AHCC, host defense) https://amzn.to/3eknU4N

Blender https://amzn.to/3cixfJ1

Magic bullet blender https://amzn.to/2YZGDxd

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Fasting for Spiritual Reasons

I first started fasting during a difficult period in my life. I was going through a lot and my mind felt very conflicted and confused. I had racing thoughts, I was anxious all the time. I lacked direction, vision, motivation and all the other things that had previously rooted and defined me. Everything that I thought made me who I am and gave me value fell apart. Needless to say my world was turned upside down and I needed to start over fresh. I needed to regain myself. I needed to get in touch with what was really important to me. I needed to become a better version of myself.

I literally started looking up self help online and talking to friends and family to pick their brains. I started reading motivational books and videos for inspiration and started journaling my thoughts. I will share what books I read below if you’re interested.

One book in particular was called THE SECRET. I liked it and some of its ideas really resonated with me. But I quickly realized it was a watered-down version of the Bible’s teachings that I grew up learning. I started reading my bible more. I wanted to gain first hand knowledge and decide for myself. I started going to church more. And I started praying more.

I didn’t know how to really pray or if I was doing it right but I was acknowledging God everyday and saying thank you. Those moments of expressing gratitude everyday began to spark a life altering change in my mindset. I began redeveloping my relationship with God that was on the back burner for many years while I was in medical school. I was beginning to rewire my thinking. The racing negative thoughts and anxiety began to subside. I was beginning to have more clarity and peace of mind.

I spoke to my mother about this and she recommended I added fasting to my prayer life for more focus and clarity. She explained that sacrificing so-called pleasures of life–specifically food–would indicate to God that I was really serious about connecting with him in prayer. And that whatever it is that I was praying about was so important to me that it warranted sacrifice. I heard about fasting in church, came across it in the Bible and I witnessed my mom and aunts fasting, but I didn’t really understand. I tried it anyway. I decided I would only have liquids all day until 5pm, then I would have dinner. This was a huge sacrifice for a greedy island girl like me whose only outlets were food and drink, it was difficult at first but I had purpose to drive me.

During the fasting period I would go about my usual activities but I would make a point to be mindful of God. In the morning before starting my day I prayed, read my devotional, journaled and listened to praise and worship music (and sang–I’m a terrible singer). This was my sacrifice of praise. If I didn’t know what to pray or journal I would just make notes from my devotional and express gratitude to God for every single person and thing I could think of. Just say thank you God! It shouldn’t be that hard to think of a reason to say thank you, and if it is maybe you should change your mindset about gratitude. Stop being so self you didn’t get here on your own, come outside of yourself and look around you.

I started my day feeling happy, positive and uplifted. For me this is important when fasting because that moment with God before starting my day was my portion that sustained me throughout my entire day while fasting. I distracted myself from thinking about food to focusing on God–and drinking tons of water!

I did this everyday and it changed my life. I was able to better control my anxious thoughts, dismiss and subdue them. I had positive thoughts to replace them! I felt lighter and free after detoxing my body of all the mostly bad foods I was eating day in and day out. I didn’t need them. Those were excess calories, not nutrients. My body, mind and spirit needed nourishment. We have to realize that we are not only a body but a mind and a soul. We have to care for all parts of ourself to have peace.

Nowadays we are so superficial all we care about is the outside while the inside is a toxic wasteland. We have to heal ourselves from inside out. We have to first control our minds before we can control what we put in our bodies. Yes I lost a lot of unhealthy weight while fasting but that mental baggage was the most freeing.

You are not a prisoner to food. You have control over your mind and what you put into your body. The main thing that fasting taught me was DISCIPLINE. We have been brainwashed to believe that we must over indulge in everything, everything must be done to excess and the minute we have to deny ourself something we are depriving ourself and suffering. We have no self control. This is a totally warped world we are living in. All we care about is more, more, more without appreciating what we already have. We have to change our minds to change our lives. I’m not perfect, I’m just sharing my experience and how it helped me, it will help you too if you give it an honest try. Start by putting yourself first today. What do you really NEED to survive? The needs that you already have, start appreciating them today. Show gratitude for your body and the life you were given by taking care of it! Take care of yourself. If you don’t know how, find out! Doing what culture or tradition tells you to do just because that’s the way it’s always been done out of fear of being different is a bad excuse.

Start with your mind first. Pray for peace of mind and clarity of vision–I promise God will answer you. Your dreams will manifest before your very eyes. You may not even know what they are when you see them but grab hold of it.

I fasted everyday for many months, I took a break on weekends. I still fast as needed to this day. I didn’t tell anyone I was fasting or the reasons why. It wasn’t for them, I was doing it for me. I lost weight, looked and felt great, my anxiety was gone and suddenly an old colleague reached out to me about a job opportunity. My prayers were answered! You can do whatever you set your mind to. Imagine what you can do if you can first control your mind, body and soul.

Motivational authors/books

The secret https://amzn.to/2SHResG

T.D. jakes https://amzn.to/2YHnjoq

Et the hip hop preacher https://amzn.to/2SKfVEK

Ben Carson https://amzn.to/2zdkwIW

Les Brown https://amzn.to/2SEhcNG

Joyce Meyers https://amzn.to/2WumZ9I

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Never Fat Again Fast—CHEATCODE #3

—CHEATCODE #3: I drink 2 liters of water everyday.

—Their are many reasons obviously why it’s important to drink lots of water daily, but specifically when fasting for long periods of time it is very important to stay well hydrated.

—The main reason for me why water and fluids are important during this fast is because it keeps your stomach full— as long as your stomach is stretched out with water it will not send empty signals to your brain asking you to eat—simple!

—Also drinking lots of water makes you pee and poop a lot which is great detox to get extra weight off —from water weight and bulky stools just sitting in your gut making you bloated and heavy.

—Yes you can drink all the water (and fluids) you want while on my fast. I prefer to use a single 2 liter bottle as opposed to drinking multiple small bottles or cups because you have to keep track of how much of those you’re drinking.

—I drink the majority of my water during the day so that I’m not up all night peeing! If you don’t like water add other fluids— I like zero calorie Gatorade, sparkling water, aloe water and coconut water.

For my next CHEATCODE check back on Sunday😌

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Fasting for Weight Loss!—What is Intermittent Fasting? Benefits & Safety:

Intermittent Fasting is currently one of the world’s most popular health and fitness trends.

People are using it to lose weight, improve their health and simplify their lifestyles.

Fasting can have powerful effects on your body and brain and may even help you live longer

Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn’t have supermarkets, refrigerators or food available year-round. Sometimes they couldn’t find anything to eat.

As a result, humans evolved to be able to function without food for extended periods of time.

In fact, fasting from time to time is more natural than always eating 3–4 (or more) meals per day.

Fasting is also often done for religious or spiritual reasons, including in Islam, Christianity, Judaism and Buddhism.

Intermittent Fasting is an eating pattern that cycles between periods of fasting and eating.

During the fasting periods, you eat either very little or nothing at all.

Fasting doesn’t specify which foods you should eat but when you should eat.

Fasting IS NOT A DIET it is an eating pattern.

By reducing your calorie intake fasting cause weight loss–as long as you don’t over eat during allowed eating periods.

WHAT ARE THE BENEFITS OF INTERMITTENT FASTING:

Weight loss is the most common reason for people to try intermittent fasting.

Fasting increases the release of the fat burning hormone norepinephrine.

Fasting increase your metabolic rate by 3.6–14%.

Intermittent fasting can cause 3–8% weight loss over 3–24 weeks.

People who use Intermittent fasting also lost 4–7% of their waist circumference, and a significant loss of harmful belly fat that builds up around your organs and causes disease.

The main reason Intermittent fasting success is that it helps you eat fewer calories overall. If you binge and eat massive amounts during your eating periods, you may not lose any weight at all—THIS IS WHERE MY CHEAT CODES COME IN TO MAKE FASTING EVEN EASIER!

Fasting is Safe!:

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Never Be Sick Again: My go-to nightly immune boost & insomnia regimen:

Melatonin gummies https://amzn.to/2VciNvR

Green tea https://amzn.to/3aawLCQ

Stress ease tea https://amzn.to/3bf9mBh

Raw honey https://amzn.to/2yhKRoI

Melatonin 12mg https://amzn.to/2T1c9XW

Melatonin gummies https://amzn.to/2WUYWRs

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Never Be Sick Again: How to Protect against COVID19–Immune BOOST! (Vid & Links!)

Proven Foods & Supplement to boost your immune system and protect against COVID19:

Full video here: https://youtu.be/SC_Ay4C3WTM

USE THESE TO MAKE SMOOTHIES!

Kiwi https://amzn.to/2VDpmXw

Berrys https://amzn.to/2z6dIg7

Vitamin k https://amzn.to/3epGJn8

Broccoli sprouts https://amzn.to/2Vdasbb

Garlic https://amzn.to/2VvA5Tz

Ginger https://amzn.to/3cpW3hR

Green tea https://amzn.to/3eA8iKC

Raw honey https://amzn.to/3erPGwj

Tumeric https://amzn.to/2VziABQ

Yeast https://amzn.to/2VvAyFj

Beetroot https://amzn.to/2XFCrSM

SLEEP

Oregano oil https://amzn.to/3a98Eo5

Zinc https://amzn.to/2K9mZ9j

Vitamin D https://amzn.to/3abDXOX

Astralagus https://amzn.to/2yWI0Sf

Elderberry https://amzn.to/2XEqX1z

Quercetin https://amzn.to/34FJSdQ

NAC https://amzn.to/34H7bUY

Vitamin C https://amzn.to/34JwYLZ

B12 https://amzn.to/2yekJeh

Mushrooms (AHCC, host defense) https://amzn.to/3eknU4N

Blender https://amzn.to/3cixfJ1

Magic bullet blender https://amzn.to/2YZGDxd

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Intro (Part 2)—Never Be Fat Again Cheat Codes to Intermittent Fasting

Intermittent fasting?

I tried different things including cardio and low carb dieting but the only thing that truly worked to take the weight off and keep it off was intermittent fasting!

Intermittent fasting is my cheat code to maintaining my goal body weight—never being fat again and trimming weight quickly for special occasions.

I learned about fasting oddly from my mother who encouraged me to fast for spiritual reasons—the gist is to show God you are serious about what you’re praying for you sacrifice eating by fasting for a period of time, coupled with prayer and reading the Bible—this is not a religious post don’t run off— but anyway that’s how I began dabbling in fasting. I noticed that I dropped a lot of weight quickly doing this without even trying in a short period of time and I liked the way I looked!

So what is intermittent fasting and what are my tips to getting started for newbies?

Intermittent basically means—not continuously and fasting basically means—not eating.

Okay, I know not eating may sound scary—trust me, I love to eat and I love to eat junk food, soul food, especially island food— but stick with me— my cheat code will allow you to drop weight like never before, keep it off and never be fat again!—while still eating all the foods you love!

So how do you still eat whatever you want while fasting and lose about 10lbs every month doing it? Enter my cheat code!

How to get started?

First of all—change your mindset—this is not a lose weight quick scheme —this is a healthy lifestyle change for the better— once you get this weight off through my method, you will never gain it back, you will maintain that healthy weight and never be fat again!

Next, you have to learn the habits that I’m going to teach you—and stick to them consistently.

I do these things every single day —easily— because they are now healthy habits, engrained into my usual day to day lifestyle. I fast every single day—even without trying and sometimes I actually have to force myself to eat— yes, it’s that easy to fast.

As a beginner —I would recommend starting by fasting once a week for a few hours, then every other day —before trying it everyday.

So what is my specific, step by step daily routine? Check back Sunday to find out😌