Fad Diet Book Club: The Fast Diet (5:2)

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So you’ve all heard about the Fad Diet Book Club some other dietetic interns and I are doing. First it was Wheat Belly, then The Fast Diet, which we met to discuss this week.

I’m totally, totally biased when it comes to intermittent fasting. I did my undergraduate research in intermittent fasting for cancer and Alzheimer’s, so it is near and dear to my heart. I also completely believe in it for weight maintenance, disease prevention, and lifestyle improvement.

It doesn’t help that my mentor and our research were mentioned within the first 20 pages of the book, but I lovedThe Fast Diet.

The Fast Diet is all about the 5:2 diet, in which you eat regularly 5 days per week and limit calories to around 500-600 kcal the other 2 days. Why did I love the The Fast Diet? Glad you asked.

  1. It’s super easy to understand. It’s not written in over-sciency or medical language, it’s extremely approachable.
  2. It’s not condescending. Wheat Belly was like an obnoxious ego attacking dietitians and all things conventional and science-based. It wrote as if the reader was a moron who needs to just eat up everything the big doc wants to say. The Fast Diet works with science and uses it to its advantage without attacking anyone with its tone. On that note…
  3. It uses science ETHICALLY. Wheat Belly twisted the words of research papers to say what it wanted to say. The Fast Diet noted the extensive research and clinical trials behind fasting without making arguments that were never made in the original papers.
  4. It contains extensive ‘case studies’ (which are really just long testimonials) to the diet, giving you real people’s opinions on their experiences.
  5. It uses numbers in an approachable way. It breaks down blood values like IGF-1 or triglycerides to give them meaning without being overwhelming.
  6. It has tons of great lists (like tips to make fasting easier!) and ‘how-to’s to make intermittent fasting easy.
  7. It has great resources for gaining a grasp on how many calories are in foods you typically eat and how to control that more effectively.
  8. It is written by two people, a man and a woman. This totally changes the motives and tone, and makes you feel as if you’re hearing from a team, rather than an egotistical doctor on his gluten-free throne waiting for his big Dr. Oz break. (Sorry, not that sorry William Davis.)

fasting report card

Intermittent fasting seems overwhelming or difficult, but it’s actually much, much easier than other ‘diets’. It’s what I personally do, despite not keeping to a strict 5:2 schedule. I treat it as I treat everything surrounding the word diet: lifestyle first. I never, ever say ‘no I can’t go out tonight, I’m on a fasting schedule!’ I never, ever deny myself food when I’m hungry or uncomfortable or don’t want to. (When I first tried intermittent fasting 4 years ago I had to deny hunger, but got used to it quickly.)

The way I do it, I simply don’t eat 2-3 meals a day for a couple days a week. For instance, I eat one small-medium (~400 calories) meal on either Saturday or Sunday, and then again one weekday. All other days I eat regularly (fat, protein, carbs, the usual!) and don’t restrict myself in any way. It’s very, very easy and enjoyable.

If you want to learn more about the 5:2 diet, why I believe in intermittent fasting, or my research, please contact me with questions or comment below! I’m moreeee than happy to write as much as you all want to read about it!

The next book we’re reading is about my favorite (to rant about), the alkaline diet! We’re going to be discussing The Alkaline Cure Nov 17th!

xo
lisasig
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Posted in SCIENCE | 2 Comments

3 Step Rec: 4-Minute Coffee Cup Egg Scramble

egg coffee cup scramble

Remember when coffee cup desserts were all the rage? Remember TSOH’s 1-minute chocolate chip cookie recipe? I’m bringing it back – coffee cup breakfast. This scramble can be made in a flash (literally) and is perfect for a running-out-the-door morning. It’s packed with protein too, so it will keep you full and energized – the perfect start to a busy day. (Especially if you’re already hustling out the door!)

4 minute-on-the-go Turkey, Egg & Chive Coffee Cup Scramble
(serves 1)

Ingredients:
1 egg
1 tablespoon water
1 tablespoon almond milk
1-2 tablespoons chopped chives (or even quicker you can use dried chives from your spice rack)
1-2 thin slice of deli turkey (1 ounce)

Directions:
1. Coat a microwave-safe coffee mug with cooking spray.
2. Add egg, turkey, water, and chives. Beat until blended.
3. Microwave on high for 30 seconds, stir around and microwave for another 30-45 seconds or until egg is cooked.
4. Add salt/pepper to taste.

Super simple and easy, right?

Enjoy!

xo
lisasig
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Posted in RECIPES | 1 Comment

My Fall Yoga Style Haul

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You guys – I did a serious Target® workout clothes style haul. I am big on really comfy workout clothes that can also double as stylish and flattering, especially since I usually have to wear them to more than just my workout.

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I am totally crazy about these tops and yoga pants. Living in them from now on. I really needed some new fall/winter yoga clothes so I got this pink top, this sweater, and these yoga pants.

The pink top is sooo comfy for how cute it is – it doesn’t pull or constrict in any weird places, so it’s perfect for hot yoga. I love the tri blend too!

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The sweater is better for outdoor runs in the fall, but is also great for not-so-hot yoga (which is, as you guys know, my favorite fall workout). It’s not super heavy and is breathable enough to really get your sweat on in while still keeping warm!

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I also wanted to try out some new yoga pants. Mine haven’t been holding up well recently so I got my first pair of C9 ones and am in love. The little detail on the sides makes them great for both workouts and to wear under a sweater and boots for fall! Sahhh cute. They’re the perfect stretchy-flattering combo.

Anywho – I’m officially obsessed. Target® C9 – the best kept secret when it comes to workout clothes.

What are you guys doing to work out in this crisp Fall weather?!

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xo
lisasig
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Disclosure: This post was sponsored by Target® C9 through their partnership with POPSUGAR Select. While I was compensated to write a post about Target® C9, all opinions are my own.

Posted in SCIENCE | 1 Comment

5 Tips to Eat Better at Work

Work. Has. Been. CRAZY. I’m sorry I didn’t have anything for you all on Wednesday, but it’s seriously been nuts. I was considering writing up a day in the life of a clinical dietetic intern or give you guys cool case studies of patients you could try to figure out, but I thought those might both be boring for you. Let me know if you’re interested in that…

I’ve also been working on another collaboration with TargetC9 and a couple videos for you! Soo I’m looking forward to those, as well as a funny post similar to this one!

I’m trying to set a rule to not work after 7 pm and do something fun/social every day as well, which isn’t always do-able, but it at least keeps me sane and is something to work toward. For instance, this week I did a girl’s night Monday, birthday party Tuesday, wine tasting + date Wednesday, and friendsgiving/framily dinner (big dinner with a bunch of my friends) Thursday. This attempt is keeping me crazy, crazy busy.

This busy schedule inspired me to talk about how I’m eating healthy on the go and how you can too!

I have a full Guide to Eating in the Workplace in my services, but I wanted to give you guys a little taste of my feelings on the matter (because of course everyone in the health/fitness world as their own rules about this!). I also work with and eat with dietitians and dietetic interns all day every day, so I can mix all our opinions on the matter to share with you!

workplace eating

Here’s a few of my rules/guidelines on how to stay healthy in a crazy workplace:

1. Meal prep: Sundays are the day of Tupperware. Learn the best way of meal prepping that works for you! The Little Honey Bee has awesome meal prepping advice (she’s a pro). I usually like to spend part of my Sunday making all the basics (steaming veggies, grilling up ground turkey, baking sweet potatoes…) so that they’re ready to go when I run out of the house in the morning. If I have fun plans on Sunday, I prep when I get home from the gym at night. So, while I’m cleaning up the apartment or watching a show or getting ready for bed, I have something cooking for tomorrow. So many recipes are so easy to just pop in the oven and not think about, so cutting out ten minutes of prep each night isn’t the biggest deal. If you’re into slow cookers, those are pretty rad too.
2. Cafeteria pushiness: some people are afraid to ask the chefs in their office cafeteria to make things a certain way – don’t be! Usually they are happy to make something a particular way for you. At the center I do research at, I was always too shy to ask for chicken without cream sauce or something grilled instead of fried, but now that I have seen how happy they are to make your meal healthier, I don’t mind it!
3. Have a schedule: if you’re at your desk all day, it’s easy to munch away for hours on end. Set a schedule for lunch every day and stick to it, set an alarm if you have to! Make sure that you only eat within that hour or so, so that you’re not mindlessly eating out of stress or boredom. Say to yourself, my lunch is at noon, no earlier and no later. Even if you’re still eating at your desk, you can set aside 30 min or so to enjoy your meal and take a breather from work.
4. Bring fruit/veggies to work: Every day I bring at least 2-3 pieces of fruits or veggies to work with me. We all get that 10 am stomach growl or 3-4 pm slump, and having fruits and veggies on-hand is crucial for that. It is allll too easy to sneak over to the vending machines or nearest coffee shop croissant window to satisfy that, so having fruits and veggies really accessible is great. I like having fruits because they have sugar to keep me alert and energized, and because I typically crave sweet things in the afternoon. Perfect solution. This week my bag had an apple, a pear, and a plum in it every morning. The week before was baby carrots, grapes, and cucumbers.
5. Water: Drinking water throughout the day keeps you energized and focused while curbing your cravings. Have a big reusable water bottle on your desk all the time so you don’t have to think about drinking it, it’s just right in front of your face all day!

I have also found that I eat a lot less/have less cravings throughout the day when I’m crazy busy. This can work in either direction (some people eat more/unhealthier under stress), so I’m lucky in a way. However, by really focusing on your goals at work and pushing yourself to kill it in the office every day and just HUSTLE, you won’t be worrying so much about food. You can focus more on fueling your awesomeness with healthy options!

xo
lisasig
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Posted in SCIENCE | 4 Comments