Browsing Tag

fitness

Lifestyle

Coffee Protein Shake

I have a drinking problem in the morning, but it’s not what it sounds like! I have too many liquids in my morning routine. I start with hot lemon water, then I like to have my Yogi Skin Detox Tea, alkalising green juice, a breakfast smoothie, and of course my coffee. Unless I want to spend the first half of my day peeing or carrying around a bunch of different cups, I have to find ways to consolidate!

One of my favorite ways to cut down on my number of cups is to combine my coffee into my morning smoothie. The healthy fats in this recipe also help prevent a caffeine spike & crash by giving you a sustained energy boost.

4 ounces Bizzy Cold Brew Coffee Concentrate
4 ounces Califa Coconut Almond Milk (available at most grocery stores- I prefer this brand because they use minimal additives)
1/2 frozen banana*
1 handful of ice cubes
1 serving of your favorite vanilla protein powder (I use this one but also really like this vegan option)
1/4 tsp Organic Cinnamon
1 scoop Vital Proteins Pasture-Raised, Grass-Fed Collagen Peptides (great for nails, hair, joints and bone health!)
1 tablespoon ONNIT emulsified MCT oil (vanilla, cinnamon or coconut flavor)

*Keto/low carb, use extra ice cubes instead of the frozen banana)

Combine all ingredients in a blender and blend on high until smooth. Garnish with a sprinkle of cinnamon, some banana slices and cacao nibs, or just drink it up on the spot!

Have a wonderful day!
KD

Lifestyle

Time Restricted Eating

One of my favorite podcasts is Found My Fitness with Dr. Rhonda Patrick. She is this amazing, knowledgable powerhouse of a woman- every episode leaves me completely mind blown and sends me on research sprints about everything from broccoli sprouts to eating schedules.

She recently appeared on Joe Rogan’s podcast, where she mentioned that she has adopted the practice of Time Restricted Eating. I went to the backlog of her episodes and listened to the one she devoted to that topic, and I was immediately convinced to incorporate this practice into my lifestyle! If you are curious about the science behind TRE and the resulting benefits, I highly recommend watching the video below or listening to her podcast episode with Dr. Satchin Panda.

Basically Time Restricted Eating means that you fast for at least 12, ideally 13, hours each day. In order to best support your circadian rhythm, you stop eating at sunset and consume nothing but water (not even tea- just plain ol’ water) until your fasting period ends in the morning. Personally I shoot for 13-14 hours and use a free app called Zero to track my fast. This allows me to exercise fasted in the morning and then start my day with a green juice when my body is primed to absorb those nutrients.

Since I began practicing TRE I have noticed a major improvement in my energy levels and overall sense of wellbeing. When I wake up I feel light, energized and fresh. I can only describe it as a “clean body feeling”- the feeling that my body has been given time to fully process everything I consumed the day before and is now truly clean and ready for a new day.

The greatest benefit I have experienced so far is a strengthening of my willpower. The constant choice to turn away from food and drink while fasting has improved my ability to pause and consider before making choices, both food related and not, throughout the day.

Have you ever tried TRE? Are you interested in giving it a try? Share in the comments!

Happy Fasting,
KD

*Photo courtesy of Unsplash