How Genes Affect the Way We Cope During the Coronavirus Pandemic

You work out. You eat better. You make positive lifestyle changes. Yet, your body isn’t responding the way you thought it would. To complicate matters, we are all responding to the Coronavirus pandemic in different ways. What gives?

The answer has to do with something called Functional Genomics. We sat down with Dr. Mansoor Mohammed for a new podcast episode, hoping to understand the unique relationship between diet, detoxification, addiction and more during the COVID-19 outbreak. Mohammed is a world-renowned pioneer in Medical Genomics with several patents and is one of the most sought-after speakers for Personalized Medical Genomics. He is on the Canadian Board for Autistic Research and is a consultant for the Toronto Center of Applied Genomics.

WHAT IS FUNCTIONAL GENOMICS?

Many of you have done a genetic test like 23 and me to get a report. Functional Genomics studies how all of your genes in that report work together. It treats your DNA as a language, rather than a black and white report.

Our bodies are an orchestral masterpiece playing together in harmony. Everyone’s body is different and responds differently to diet and exercise, which is why calorie counting is so harmful.

WHY GENETIC TESTS ARE SHORT OF THE MARK

Nothing in the human body works based on single genes. Again, it’s a SYSTEM. All of your genes have variables that affect the way the whole system works. And they will change based on external factors like environment, pollution, temperature, available food, etc. Without looking at the big picture, genetic tests are too simplistic and simply report how your body functions.

HOW DOES DNA AFFECT YOUR DIET?

First, understand that digestion works in three phases.

1. Your brain wants you to eat something based on genetics and preferences. This is actually the first step.

2. Your saliva breaks down food right away. Depending on your genetics, this process could be optimal or not.

3. Your body absorbs nutrients. When vital nutrients get into your gut, your body creates a taxi cab that picks up things like B12 and escorts it to parts of your body. Some of us have better taxis than others.

All three of those areas are affected by Functional Genetics, but the first part is important during the Coronavirus pandemic. Our relationship with food has a profound impact on our bodies. It is what comforts us and brings joy. With so many people self-isolating and working from home, food can be the comforting item that gets us through. So even though you know that piece of bread (a big FASTer Way no-no) is going to be bad for your body, your dopamine got the best of you. That’s the beginning of the digestion chain. Before we even begin to eat or chew, our metabolism has already begun. Our pleasure response is important because emotional responses often overrule our sense of controls. That’s because our brains respond differently to stimuli that draw us to certain foods.

Genetics play an important role in not only how we respond to diet, but what we are attracted to to begin with.

HOW CAN GENETICS HELP DURING THE CORONAVIRUS OUTBREAK

The pandemic is teaching us one important thing: health from the beginning is critical.

1.      What aisles at the grocery are most bare right now? When we go into crisis, we jump to processed foods, canned foods and frozen foods. These are high in sugar and salt. When hypertension and Type 2 Diabetes are two big indicators of serious issues, we are going after the very foods that cause such symptoms.

2.      We don’t get enough sun exposure. Without Vitamin D, we’re not boosting our immune systems.

3.      Mental health is key. Stressors are high about incomes, jobs, rent, loved ones. Based on our genetics, we’re having different responses to these stressors.

CAN A DNA TEST HELP US UNDERSTAND IF SOME PEOPLE ARE STRONGER AGAINST COVID-19?

In short, no. The COVID-19 virus enters our body through a doorway in our cells via receptors. Scientists are trying to determine if some people are built so that it’s more difficult for the Coronavirus to get in through the door, but so far, there is no evidence of that.

What we are seeing is those who have underlying health issues suffer the worst. Where we can make a difference is preparing our bodies to avoid those serious symptoms. Such as diabetes, obesity, etc. Those are good indicators of poor outcomes. Less than 20% of the United States population is metabolically healthy. That’s why it’s tricky to use data from other countries.

Genetic testing helps you discover what you’re susceptible to. Avoiding those problem areas can prevent you from getting underlying issues.

If you understand the way your body works, you can cater a routine and nutrition plan that keeps you on track and eliminates unnecessary stresses like inflammation and gut problems.

DON’T GET FRUSTRATED

Even if you’re sticking to the FASTer Way to Fat Loss program, you can still have results that are different than others. That’s why scales have no place in our program (you can go ahead and put it in your closet). There are many ways to progress and everyone’s body is different. Getting to know how your specific body reacts to workouts and food is key to optimizing results and reaching the goals you’ve set for yourself. If you know someone who needs to read this, share this article so they can better understand their body and become a leader in their community! The FASTer Way to Fat Loss program has a ton of information and coaching to help you eat better, exercise and live a better, healthier life.

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3 Gluten-Free Bread Recipes You Can Make at Home

If you’re new to the FASTer Way, we promote gluten-free and dairy-free foods in our meal plans and guides. We do this because those foods have been shown to cause inflammation in the body and prevent you from seeing the results you want.

We have several resources explaining why we encourage eliminating dairy from your diet.

Many clients notice a BIG difference after just two weeks of removing these foods from their diet. They find that bloating is reduced or eliminated, digestion improves and more!

So does that mean there’s no place for bread? No! As long as it’s gluten-free. If you’re looking for something to whip up at home that is both FASTer Way approved and delicious, try these 3 tasty recipes for sandwiches, snacks and sides!

OVEN-BAKED ROSEMARY POPOVERS (GLUTEN-FREE + DAIRY-FREE)

INGREDIENTS

• 1 ¼ cup of rice milk

• 2 Tbsp oil

• 5 large eggs

• ¼ cup xanthan gum

• ½ tsp. salt

• 1 cup all-purpose gluten-free flour

•  4 Tbsp chopped fresh rosemary

DIRECTIONS

1.      Preheat your oven to 400°F. Line two 12-cup muffin pans with parchment paper or spray with gluten-free cooking spray and set up middle rack.

2.      In a large bowl whisk eggs, oil and rice milk.

3.      In a separate bowl, whisk gluten-free flour xanthan gum and salt.

4.      Slowly sift and mix liquid ingredients with dry ingredients together.

5.      Pour batter into cups until about 2/3 full each.

6.      Once batter has settled, sprinkled chopped rosemary on top to taste.

7.      Bake for 25 minutes, then reduce heat to just 350°F and bake another 15 minutes until popovers are golden.

8.      Popovers can sit room temperature for a few days and can be frozen for roughly 3 months.

PIZZA BREAD

Provided by Just Jessie B

INGREDIENTS

For the Bread

• 6 eggs

• 1/2 cup butter or ghee, melted

• 1/2 cup coconut flour

• 1 Tbsp honey

• 1/2 tsp. salt

• 1/4 tsp. baking soda

• 1/4 cup water

• Extra melted butter or ghee, for greasing

For the Filling

• 2 links (6 oz.) uncooked sweet Italian sausage

• 1/4 sweet onion, finely chopped

• 1 1/2 to 2 cups total of your favorite “toppings”, finely chopped:  sun-dried tomatoes, red or green bell pepper, arugula, bacon, pepperoni, black olives, mushrooms, artichoke hearts, pepperoncinis, ham, green onion, etc.

• 1 tsp. minced garlic

• 3/4 tsp. Italian seasoning blend (or other dried herbs)

DIRECTIONS

1.  Preheat the oven to 375ºF.  Line a 9 x 5″ loaf pan with parchment paper for easy removal from the pan. Brush the parchment paper with melted butter (or use an oil spray) for an extra non-stick step.

2.  In a skillet over medium to medium high heat, cook the sausage and onion until the sausage is browned and broken into small pieces, and the onion is softened. Set this aside to cool while you work on the bread.

3.  In a mixing bowl, whisk the eggs. Add the remaining bread ingredients (melted butter, coconut flour, salt, honey, baking soda water), and stir until smooth. Mix in the cooled sausage & onions, and any other finely chopped “toppings”. Stir in the garlic & herbs.

4.  Transfer the “dough” into the lined baking pan and smooth over the top. Bake for 40 to 45 minutes, or until the bread is light golden brown on top, and a fork or toothpick inserted to the center comes out clean.

5.  Let the bread sit for 5 to 10 minutes, then slice and serve. Dip in your favorite pizza sauce or marinara. Enjoy!

PALEO CORNBREAD MUFFINS

Provided by Just Jessie B

INGREDIENTS

• 5 eggs

• 3/4 cup coconut milk (cashew or almond will work)

• 1/4 cup ghee, melted

• 1/4 cup honey

• 1 tsp. apple cider vinegar

• 2 1/4 cups almond flour

•  1/4 cup coconut flour

• 1 tsp. baking powder

• 1/2 tsp. baking soda

• 1/2 tsp. salt

TOOLS

• 12-cup muffin tin

• Parchment paper cups or silicone baking cups (to keep things from sticking)

• Mixing bowls

• Cookie dough scoop (for filling up the muffin tin!)

DIRECTIONS

1.      Preheat the oven to 350ºF. Line a 12-cup muffin tin with parchment paper cups or silicone baking cups to keep the muffins from sticking. 

2.      In a large bowl, combine the wet ingredients (eggs, milk, melted ghee, honey, and apple cider vinegar) until smooth.

3.      In a separate bowl, mix the dry ingredients (almond flour, coconut flour, baking powder, baking soda, and salt).

4.      Add the dry ingredients to the wet slowly until fully incorporated and smooth. 

5.      Distribute the batter evenly into the muffin tin (I added 6 standing silicone muffins cups to a baking sheet to make 18 total muffins). Transfer to the preheated oven and bake for 20 to 25 minutes or until muffins are golden brown on top and a toothpick comes out clean.

*Notes

To make this in a skillet or baking dish, grease the dish thoroughly with ghee or line with parchment paper to keep the bread from sticking. Bake for 30 minutes or until golden brown & cooked through.

These are just a few options! There are tons of healthy, delicious bread recipes out there, so while you’re at home, try something new and tell us how they taste! And if you’re looking to step up your game, sign up for the FASTer Way to Fat Loss program where you’ll get daily encouragement, resources and meal ideas you can’t get anywhere else! 

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4 Fun and Easy Recipes to Make With Your Kids

We know this time of quarantine is an adjustment for everyone-- including our kids! Juggling working from home, keeping the kids busy, AND preparing meals can be quite the balancing act!

During this time, we want to teach our kids about healthy habits and set the example of a balanced lifestyle. We’ve LOVED seeing your kids jump in and do the FASTer Way at-home workouts with you and ROCK our first ever FASTer Way kids workout! To keep the momentum going, we want to share more FUN ways to keep your kids healthy and active in the kitchen with some kid-friendly recipes!

Parents, we know that your kid’s health is so important now more than ever. With Easter right around the corner (and lots of Easter candy, too!), we’re sharing four healthy recipes that your kids are sure to love!

Be sure to let us know if you try any of these recipes and tag us in your social media posts! We’d love to see what you and your kiddos create together!

Baked Oatmeal Cups - 4 ways (Makes 12 oatmeal muffin cups)

Kids LOVE these baked oatmeal cups (and you will, too!) These baked oatmeal cups are the perfect portion size for your little ones and also freeze well. Your kids will love helping you “customize” their oatmeal cups, picking what they want to include. 

Ingredients for base:

3 cups rolled oats

1 teaspoon cinnamon

1 teaspoon baking powder

Pinch of sea salt

1 ½ cups unsweetened almond milk (or milk of choice)

¼ cup maple syrup

2 eggs

1 teaspoon vanilla extract

Optional ingredients to add-in:

• Peanut butter

• Fruit jam

• Banana slices

• Blueberries

• Chopped strawberries

• Chopped raspberries

• Chopped apple

• Unsweetened applesauce

• Chocolate chips

• Cocoa powder

• Extra cinnamon

Directions:

1. Preheat the oven to 350 degrees. Line a 12-cup muffin tin with liners and spray with nonstick cooking spray.

2. In a large bowl, combine dry ingredients and set aside.

3. In a separate bowl, whisk together almond milk, maple syrup, eggs and vanilla extract.

4. Pour wet ingredients into dry ingredients and slowly incorporate.

5. Spoon equal amount of oatmeal mixture into prepared muffin tins. Add optional add-in ingredients.

6. Bake for 25-30 minutes until set and a toothpick comes out clean.

7. Transfer onto wire rack to cool and ENJOY!
   

• For peanut butter banana: Add 1 teaspoon of peanut butter into muffin tin and swirl into batter. Top with a few banana slices.

• For peanut butter and jelly: Add 1 teaspoon of peanut butter and 1 teaspoon of jelly into muffin tin and swirl into batter.

• For mixed berry: Add blueberries, strawberries, and raspberries into muffin tin and swirl into batter.

• For apple cinnamon: Add chopped apples, 1 teaspoon unsweetened applesauce and top with an extra sprinkle of cinnamon.

• For double chocolate chip: Add ½ teaspoon cocoa powder, 1 teaspoon of mashed banana, and 1 teaspoon of chocolate chips to muffin tins.

***For a fun Easter twist, make a carrot cake inspired baked oatmeal cup! Add crushed pineapple (drained), shredded carrots and golden raisins to your oatmeal cups!***

Egg Muffins Your Way (Makes 12 egg muffins)

These egg muffin cups are a great way to get your kids involved in the kitchen! Let them choose what yummy ingredients they want to put in their egg cups.

Ingredients

12 eggs

½ teaspoon sea salt (or to taste)

½ teaspoon black pepper (or to taste)

Optional ingredients to add in:

Onion, chopped

Bell pepper, chopped

Broccoli, chopped

Spinach, chopped

Turkey sausage, cooked and crumbled

Bacon, cooked and chopped

Frozen shredded potatoes

 Directions:

1. Preheat the oven to 350 degrees and spray muffin tins with nonstick cooking spray.

2. Whisk together eggs, sea salt, and black pepper.

3. Pour mixture into muffin tins.

4. Add desired toppings.

5. Bake for 15-17 minutes or until eggs are set.

6. Let cool and ENJOY!

Easter Bunny Fruit Skewers 

These healthy fruit skewers are a great way to make sure your kids are getting in nutrients while still enjoying a yummy treat! Not to mention, a fun idea to leave out overnight for Peter Cottontail when he drops off the Easter baskets! All your peeps are sure to love this one!!!! ;)

• Grapes (red or green)

• Watermelon, cut into 1-inch cubes

• Pineapple, cut into 1-inch cubes

• Strawberries, cut in half

• Blueberries

• Bunny shaped marshmallow 

• Wooden skewers

Directions:

1. Prepare fruit: clean and cut into bite-sized pieces.

2. Assemble skewers with a grape, two blueberries, another grape, a watermelon piece, a strawberry half and a pineapple piece.

3. Top skewer with bunny shaped marshmallow.

Banana PB Chocolate Bunny Ears (Makes 12 banana bunny ears!)

These chocolate bunny ears are a fun Easter spin on a quick treat. With just three ingredients, this is an easy recipe for your kids to create. 

3 bananas

½ cup peanut butter

1 ½ cup chocolate chips, melted

Optional:

Easter sprinkles :) 

Directions

1. Peel bananas and cut in half. Then slice the bananas down the center. (You will have 12 slices)

2. Arrange banana slices on a baking sheet lined with parchment paper. 

3. Spread peanut butter on the flat side of the banana slice. Place banana slices in the freezer for about 10 minutes or until set. 

4. While bananas are in the freezer, melt the chocolate chips in the microwave on low power in 30 seconds intervals and stir until fully melted and smooth.

5. Dip peanut butter banana slice into melted chocolate. (You can add your Easter sprinkles here, too!)

6. Allow chocolate to set and enjoy!

How to prioritize your health while working from home

Many of us have been moved OUT of our offices and IN to our living rooms for work, thanks to the recent COVID-19 outbreak. Although times are changing and uncertainty surely lies ahead, we want YOU to stay positive, productive and purposeful while working from home!

Not to mention, we want you to stay on top of your health and wellness goals, too! Don’t let your progress slip away now that your office space looks a little different. (We know those trips to the pantry to get snacks can be tempting when you’re working 6 feet away from it!) Have you been struggling to get into a WFH routine? Are you having a hard time prioritizing your health? No worries, we got you. We’re sharing ten of our favorite tips to help you stay on top of your health and wellness goals while working from home!

Start with a morning routine-  There’s something about having a good morning routine that starts your day off on the right foot! Maybe your morning routine involves working out when you wake up. Maybe it involves watching the sunrise while your kids are still sleeping or starting with a time of prayer while you sip your morning coffee. Whatever it may be, do what YOU need to do to get your day started and feel your best. We recommend starting your day off with an attitude of gratitude! Before you start your day, write down three things you are thankful for!

Drink more water- Do your best to drink at least HALF of your body weight in ounces of water every day! A practical way to reach your water goals is to make a fun challenge out of it! Set a goal for yourself that by 10 am, you’ll drink x amount of ounces. Then a certain number of ounces by noon, then 2 pm, and so on. View it as a challenge, not a chore, and your hydration will SOAR! ;)

Take breaks to MOVE- Our bodies were created to move! It can be hard to stay focused and feel our best when we’re sitting down all day or staring at a computer screen. Not to mention. movement has tons of great benefits to the body like increased blood circulation and digestion regulation. It also helps fight off the discomfort of staying sedentary for long periods of time and even helps prevent brain fog! Consider taking a walk around the block, stepping outside for some fresh air or even marching in place! 

Remember to eat! Proper nutrition is KEY to staying focused during your workday. Without our typical office work schedule and designated lunch breaks, it can be easy to forget to feed our bodies enough food! We can’t neglect nutrition during this time-- Your body needs to be properly fueled! Want some nutrient-dense, whole-food recipes to keep in your lunch rotation? Try out this FASTer Way Cobb Salad or this Chicken Enchilada Bowl!

Plan your meals for the day- Before you begin your workday, it can be helpful to plan what you are going to eat and when you are going to eat it. This will reduce the possibility of mindlessly snacking and aimlessly eating throughout the day, as well as not eating enough! You can even pre-enter your meals into MyFitnessPal to make sure you’re hitting those macro goals for the day and giving your body what it needs!

Schedule in time for your workout- Be sure to plan ahead and schedule some time to get in a workout during the day! Thankfully, the FASTer Way workouts are only 30 minutes, so there’s no need to take a 2 hour break to run on the treadmill! All you need is a 30 minute slot to get that workout in! You’ll feel more energized AND more motivated to power through the rest of your day! So, don’t forget to schedule in some time for that workout… Trust us, you’ll be glad you did! 

Mindful eating not aimless snacking- We get it, you’re home with your family and oftentimes, what does everyone want? JUNK FOOD! It can be easy to grab for those cheesy chips or those sugary sweets because they’re convenient. However, we want to encourage you to be intentional and mindful when choosing your food! Don’t grab for the chips because they’re convenient-- Be MINDFUL about what snacks you are going to eat throughout the day and plan ahead! If you know you have some nuts in the pantry or some fresh fruit in the fridge, be intentional to remind yourself that those are the snacks you are going to eat for the day! 

Include foods that boost concentration! Foods like blueberries, avocados, green tea, leafy green vegetables, fatty fish and flaxseeds are all GREAT to include in your work-from-home diet to enhance brain power and prolong focus. These will be especially helpful to get through that 3 pm slump and power through the rest of your work day!

Sip on herbal teas- Looking to shake up the water routine a bit?! Add in some herbal tea! Herbal teas are a great additive to your work routine to stay hydrated, while boosting up on those antioxidants! Not to mention, they’ll keep you away from those sugary drinks, too!

Call on Community- Just because you’re not at the office does not mean you don't need the support of a community! Give your brain a break and do your soul some good-- Check in with a coworker! Give a friend at work a quick call. Join them for virtual coffee. Send each other lighthearted memes throughout the day. Keeping in community is key for your mental and emotional health during this time. It will keep you feeling valued and connected!

Friends, we want you to continue making your health and wellness a priority during this time. There are practical steps you can take to take to ensure you are living AND feeling your best and healthiest life!

Ready to get started? Invite a coworker to join you in your journey and live the FASTer Way lifestyle with you! Remember, accountability is KEY! Reach out to a coworker or friend TODAY and encourage them to join our next round of FASTer Way.

NOW is the time to call on community! Come join the FASTer Way family where you’ll receive support like no other. You don’t have to reach your health and wellness goals alone, our 100% virtual community is here to support YOU! Already enjoyed a FASTer Way round? Jump into the VIP Membership community to continue experiencing the FASTer Way lifestyle with additional support and monthly challenges! We are here for you!

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HOW TO USE INTERMITTENT FASTING TO AVOID THE QUARANTINE 15

Intermittent Fasting is a way to gain control of something in your life right now. But if you’re not sure if NOW is the time with many people stuck in their homes and uncertain about food supply, we’re here to help. The Coronavirus has many people wondering if it’s safe to fast, but we’re here to tell you YES! When you do it safely and have a plan in place, you can lose weight and create a healthy lifestyle with fasting.

As you know, the FASTer Way to Fat Loss is based on several cutting-edge nutritional strategies: Intermittent Fasting, carb cycling, and macro counting. However, the key distinguishing factor is our emphasis on fasting.

While the idea of withholding food during a global pandemic seems daunting, it’s actually quite simple once you have a plan! In fact, it usually ends up being some of our clients’ favorite things about the program! At a time when so many things are out of your control, food is something you can control.

And right now, it’s more important than ever to keep your health goals in place. With so many people in isolation, it’s easier to use food as a crutch and gain the trending “Quarantine 15”.

We realize food can become a coping mechanism to relieve stress and power through, but that is a SHORT-TERM fix. The FASTer Way to Fat Loss is all about creating healthy habits that are sustainable and will benefit you long after the COVID-19 outbreak is over. Being stuck in your home can make you feel isolated, but you are not in this alone! You are part of an entire global community helping you virtually. The FASTer Way to Fat Loss has helped more than 115,000 women and men regain the health and confidence they thought they’d lost. Imagine that kind of a support system right now.

So, is now the time to start fasting for long periods each day? If you take it slow and follow tips from those of us who have been there, yes!

Why Try Intermittent Fasting?

Intermittent Fasting is a powerful nutrition strategy on its own, but when combined with balanced whole-food nutrition, carb cycling (another natural, highly effective fat-burning strategy), plus strategic workouts that maximize the fat loss cycle, you’ll experience results you never dreamed you’d achieve.

An unhealthy diet adds more stressors to your body like blood sugar spikes, high blood pressure, diabetes and more. Fasting is all about regulating your system and getting rid of these things.

You’ll reduce inflammation, maximize your metabolism, and naturally detoxify your body, just to name a few. It’s one thing you can feel GOOD about.

You may be thinking I’ve tried all the diets and quick fixes, I’m sure this won’t work either. Friend, no matter how many other programs have failed you, you can still experience incredible fat loss, improved health, increased energy and so much more—when you start giving your body what it needs.

BUT HOW DO YOU SURVIVE INTERMITTENT FASTING RIGHT NOW? HERE ARE A FEW TIPS!

Start Slowly

We practice 16/8 Intermittent Fasting: 16 hours of fasting, 8 hours of eating. With many foods being stockpiled and stressors coming into our lives, it’s a good idea to start mildly. Especially if this is your first time and aren’t used to going long periods without food. We highly recommend starting with a 10-hour fast. Cut off your eating at 7 or 8 pm, then don’t eat breakfast until 10 hours later. It’s very doable and is probably a period of time you already fast. You can gradually increase the length of your fast an hour at a time, until you reach the 16-hour mark. In addition, don’t feel as though you have to start fasting every day. We recommend starting with Friday. Cut your eating window off at 7 pm on Friday night, then don’t eat anything until late-morning Saturday, when you aren’t preparing for work or any other weekday obligations. This will help you dip your toe into the Intermittent Fasting lifestyle without feeling overwhelmed.

Recognize if Food Is a Coping Mechanism

Many of our members are working from home right now, which means the company fridge is suddenly your fridge. You have more food available at an arm’s reach than you normally do. Be aware of it and stick to the plan. Seek out other ways to make it through the day like calling a friend or family member, meditating, going for a walk or doing housework. The benefits of fasting are extremely effective and sustainable, but you have to make it a part of your lifestyle. If you are someone who has always relied on food as a pick me up, you’ll have to look at this as a lifestyle change, not a short-term way to lose five pounds.

Stay Hydrated

When routine is thrown off, we tend to forget those little moments of self-care that are so important throughout the day. Even during normal circumstances, it’s really important to stay hydrated during your fast. Water is essential for keeping your joints pain free, flushing out toxins and fighting off hunger. Did you know the same signal that tells us we are hungry is the same signal that tells us we’re thirsty?  True story! Understanding this will help when you feel those initial hunger pangs. Many of our clients reduce or eliminate their hunger signal just by adding in a few extra ounces of H₂O when they feel the urge to eat throughout their fasting period. In addition to water, it is totally acceptable to drink black coffee, herbal teas, and BCAAs (branched-chain amino acids—choose a clean brand!).

Stay Busy

This is a big one right now as many people are facing boredom and mind tennis. Staying active and productive is helpful during this period of time and it happens to be a great tool for making it through your fasting period is to stay busy. In fact, productivity is one of my favorite side effects of Intermittent Fasting. Because you aren’t worried about fixing your next meal (or scarfing down a quick snack) you can focus on work and getting things done. Plus, staying busy keeps your mind from thinking about food and helps you get through your fasting period with ease!

Find Accountability

As day-to-day life leaves you feeling in a rut right now, overly bored, or just full of excuses (yes, we know the feeling!), it’s easy to fall back into old habits. A strong support system can make all the difference. Try it with a friend, family member, or even your spouse. You can share your struggles, thoughts, or even just motivate each other. But guess what? Through the FASTer Way, you’ll also be greeted with a community of thousands of VIRTUAL members that took that initial step to lasting health, just like you. We will celebrate your wins and, on the hard days, we’ll encourage you and remind you why you started. But that’s just it. YOU HAVE TO START! So grab a colleague, your bestie, or a neighbor and go!

Put It All Together

Intermittent Fasting is a highly effective strategy, but when you combine it with whole foods, balanced macros, effective workouts, and carb cycling, you will become a fat-burning machine!

“Left, the day I started FASTer Way. I was 7 months postpartum and continually gaining weight, despite doing everything (paleo, a few boutique workouts here and there) that had worked in the past. Embarrassed and wearing baggy shirts to hide it. Desperate for someone to drag me out of the weight loss noise and confusion and give me a healthy, sustainable solution. On the right, about 8 weeks later. Holding much less fat, mood balanced, more energy, eating more than ever, doing a few 30 min workouts per week… HAPPY. Amanda Tress cracked the code, friends, trust me, I cannot stress this enough.” –Shea, FASTer Way Community Member*

*Results may vary from person to person.

FASTer Way clients know the power of Intermittent Fasting. Try it out for yourself!

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20 Random Acts of Kindness During the Coronavirus – and Throughout 2020!

We could all use a little pick me up these days, so let it begin with you. If you’re feeling down, channel your energy into your community and be the light not just now but throughout the year. This is a time for us all to count our blessings and cherish the things that are really important.

ACTS OF KINDNESS CAN BOOST YOUR MOOD

In fact, studies have shown that doing kind things for others can boost oxytocin in your body. It’s a love hormone that plays a role in friendships and bonds with others. Increases in dopamine and serotonin have also been linked to selfless acts of kindness to others.

Make someone’s day by completing as many of these Random Acts of Kindness. We’ve tailored it to challenges that are safe during the COVID-19 pandemic. You don’t have to do them all at once, but the goal is to finish as many as you can by 2020. Be sure to tag @thefasterwaytofatloss and use the hashtag #KindnessTheFASTerWay so we can see the kindness in action! Let’s fill our communities with kindness starting today!

20 ACTS OF KINDNESS FOR 2020

1. Order food for your local hospital

2. Contact your local animal shelter and ask them what supplies they need, then order them online

3. Call a friend or family member and give them advice on how to a chore or project

4. Send a letter or care package to a soldier who is deployed

5. Let someone go ahead of you in line (six feet away, of course)

6. Send a hand-written note to a loved one

7. Write an encouraging message in sidewalk chalk in front of your home for passersby

8. Leave a positive review for a local business

9. Order an e-book to a young student in your neighborhood

10. Order food for your local police and fire station

11. Give someone a genuine compliment

12. Help a senior citizen by doing some yard work for them from a safe distance. Make sure to wear gloves!

13. Pick up the tab for the car behind you in the coffee drive thru

14. Drive by your teacher or student’s home with signs saying you miss them.

15. Send a care package with toiletries, medicine and food to a loved one

16. Order flowers for a friend

17. Order greeting cards for hospital patients with a special message typed on them.

18. Teach someone at home a new skill that only you know

19. Ask someone how their day is going

20. Make a list of things you love about a friend or family member and give it to them to read

DOING JUST A FEW ACTS OF KINDNESS WILL HELP YOU MAKE A HABIT OF IT

Remember, this list is just a helpful guide to get the ball rolling. There are many more ways you can help a neighbor or loved one in need. 2020 has already been such a challenging year, but we believe it WILL get better and our relationships will be stronger for it. If you know someone who is struggling with weight loss goals, or just trying to keep it together right now, our blog page is filled with health tips, advice and facts to help everyone make it through this crisis.

Acts of kindness are shown to boost your mood but it’s only short-term gain if you aren’t repeating them. Get into the habit of helping others and you won’t even need a sheet for 2021!

One of our core values is generosity, so let’s show the community what it means to be a part of the FASTer Way! 

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9 Tips to Sleep Better During Stressful Times

Are you stressed out about the COVID-19 outbreak right now? You’re not alone.

Right now, 45% of people say they have stress and anxiety due to the Coronavirus pandemic (1) and more than one in five say their sleep quality is down. (2)

Sleep has always been a pain point for adults with kids, jobs and hectic schedules. But now, worry, anxiety and stress are keeping us awake at night more than ever. This kind of sleep deprivation can disrupt your hormone regulation, affect your ability to focus and prevent you from losing weight. It can even drain your immune system, making you more susceptible to infections or disease. But there is good news. So what can we do about it?  

We sat down with Sachin Patel of The Living Proof Institute to discuss natural ways we can sleep during this stressful time. Patel’s mission is to keep people out of the medical system and empower them to live healthier lives through functional and lifestyle medicine. It dramatically changed his own life and is now leading hundreds of community workshops and producing videos and social posts that have reached millions of people across the globe. These are two major takeaways to think about as you seek improved sleep.

OUR NERVOUS SYSTEM IS BINARY

First understand the governing system in your body, the central nervous system. This is an important area to dive into because when we focus on ourselves, we are usually thinking about how we feel physically. But we need to go a few layers deeper to the system that controls response. Your body can’t be in a state of healing and repair AND fight or flight at the same time. It’s one or the other. The nervous system is always scanning your body and making judgements on what it needs. Sounds, smells, things that move, etc. Whatever signal comes in, our amygdala makes judgements based on beliefs and past experiences. Whatever we THINK will happen next will inform our body’s decisions. That’s important because if we’re always worried, our bodies turn off the rest process and turn on fight or flight in our whole body (not just parts of it).

BLOOD FLOW CHANGES WHEN YOU ARE IN FIGHT OR FLIGHT

During normal periods, roughly 50% of blood flow goes to your liver and kidneys. During fight or flight, that number drops to about 5%. Taking 90% of blood flow away to supply your arms or legs will have an impact no matter how many supplements you take.

SACHIN PATEL’S TIPS FOR GETTING BETTER SLEEP NATURALLY

1.      Deep breathing – Instead of worrying about what’s out of control focus on something you can: your breathing. Deep breaths, humming, chanting, gargling, etc. actually stimulate the Vagus nerve (known as the wanderer). This nerve goes from your brain all the way through your trunk, creating a super-highway system in your trunk. One of the ways we can stimulate this nerve is by deep breathing. When we breathe a certain way, we can put our body into a state of repair. Because of the Vagus nerve, we’re not just repairing one organ, but ALL organs.

Box breathing is a great technique. You breathe in for four seconds, hold for four seconds, release for four seconds and then hold for another four seconds. Patel also recommends a Heartmath device that clips to your ear and measures your heart rhythm so you can get real feedback.

2.      Sleep and wake up at the same time – We’ve discussed the importance of creating a routine right now and sleep is no different. There are different “chronotypes”, or people who operate under a certain schedule. Some are early risers, some are night owls and some are just naturally hard to go to sleep. Biologically, it’s best to align your circadian rhythm with the sun. It’s a natural way for your body to know when to go to sleep and wake up. 

3.      Cover all overhead lighting – Before the invention of the lightbulb, the average person slept about 10 hours, according to Patel. Now? About seven. Those three hours are usually filled with stressors like work, family, emails, news and social media. We’re all being sent to our rooms for a minute, and this is a rare moment where we can use this time to rest and repair our bodies. When night falls, our homes are saturated by light more than ever, but it’s not just our eyes picking up on it. Our skin is also a photoreceptor and receives the light. Since daytime is the only time light would be coming from overhead, our brain gets confused at an unconscious level. The part of your body that regulates hormones doesn’t know what time it is and mismatches dosage. It’s ideal to keep lighting eye level or below. 

4.      Sleep consistently – Think about it. Trees don’t take the weekend. Chipmunks don’t take time off. Time has been created by humans, but biologically, our bodies crave a daily routine. If you pattern your sleep habits around the sun, your brain’s subconscious will reset and create more natural sleep signals.

5.      Sleep more in the winter – We’re not there yet. The COVID-19 outbreak is in full force during the spring, but it’s important to remember the choices we make at the end of the year will impact those at the beginning. Humans have evolved to the idea winter is for hibernating, but our bodies still crave that sleep and rest cycle like many other animals do.

6.      Exercise during the day – Waking up early to go to the gym is not optimal. Gyms have full spectrum lighting and can throw off your whole sleep rhythm. It’s better to go midday. Obviously, our lives are disrupted and many of us are working from home, so if your family schedule doesn’t allow a full workout routine midday, supplement your body by going for a walk or just going outside.

Another benefit to exercising midday? When you dread something (like waking up at the crack of dawn for a run), the psychology can discourage you from continuing it. If you look forward to it, you’re more likely to continue. So if you can arrange your schedule to exercising in the middle of the day, you’ll get more optimal results. Your body also absorbs more sunlight this way.

7.      Use a salt lamp in your bedroom – This helps create a more natural lighting environment that isn’t full of artificial rays. You can also use candles, but Patel recommends using this kind of lighting after the sun goes down. Fire light does not decrease our melatonin like full-spectrum, artificial like does. It creates a really soft light in the evening.

8.      Get midday sunlight – What you take in during the day will pay dividends at night. If you get enough sunlight, you’ll increase levels of the happy hormone serotonin. Higher levels of serotonin will translate into melatonin at night, which helps you rest better.

9.      Eliminate exposure to screens 2 hours before bedtime – This is a continuation of what we’ve already been saying. The less harsh artificial lighting, the better. This includes TV, smart phones, tablets, laptops, etc. If you are unable to fully kick the habit, blue light filters on your phone or blue light eliminating glasses help minimize the damage.

A FEW MORE TIPS TO THINK ABOUT

• Sleep in a completely dark room.

•  Avoid excessive fluid intake after 8pm. 

• Avoid opening the mail or watching the news in the evening.

• Avoid checking or responding to email in the evening.

• Settle any conflicts before going to bed.

• Use lavender essential oils to promote a calm environment.

Rest and recovery are so important to the FASTer Way to Fat Loss lifestyle that we wanted to share hope to you guys. There is a light at the end of the tunnel and we’ll get there by supporting each other! Remember, we’re here to help you fulfill your purpose with ENERGY, and it’s impossible to do that if your body doesn’t go into a state of relaxation and repair. If you know someone struggling with sleep, share this article so they can break the cycle and become a leader in their community!

The FASTer Way to Fat Loss program has a ton of information and coaching to help you eat better, exercise and live a better, healthier life.

1https://www.washingtonpost.com/health/coronavirus-is-harming-the-mental-health-of-tens-of-millions-of-people-in-us-new-poll-finds/2020/04/02/565e6744-74ee-11ea-85cb-8670579b863d_story.html

2https://www.sleephelp.org/covid-19-impact-on-sleep/?mod=article_inline

Toxins You Should Eliminate Right Now—And How

Carb cycling and intermittent fasting are science-backed ways to burn fat, but your body also needs a healthy detox system to refresh and rehab.

You’ll read a lot of diets out there that claim to remove the bad stuff from your body, but they rarely specify WHAT and HOW. Your organs are already built to remove much of the toxins that food and beverages can put in. All you have to do is keep them healthy and functioning. Our bodies have an amazing ability to rid itself of toxins if we let it. That’s why it’s important to take steps to help your system do it naturally. Here’s how.

GET ANTIOXIDANTS FROM YOUR FOODS

Free radicals sound like great party guests but inside your body, they’re doing harm. These little molecules are fine in moderation, but when you smoke, drink or eat poorly, they can start filling up and cause oxidative stress. Getting antioxidants like vitamin A, C and E can reduce the impact and help prevent diseases like dementia, heart disease, cancer and more.

Instead of going out and buying supplements, you can get antioxidants from all kinds of natural whole foods like

Foods That Help: Fruits, Nuts, Vegetables and Even Coffee

ELIMINATE ALCOHOL FOR IMPROVED LIVER FUNCTION

Not a huge surprise, we know. This is a layup but it’s still very important. Your liver takes the biggest hit when you drink that adult beverage. 90% of the hit actually. It filters the blood and does a lot of the heavy lifting in toxin removal. When your liver enzymes are constantly filtering alcohol, they can break down and start entering your bloodstream. This can be detected in a blood test to see if you have damage.

Too much alcohol has serious consequences like weight gain, liver failure or fatty liver.

That’s not to say ALL alcohol is bad. A few here and there are ok, just don’t go more than one or two per day.

PASS ON THE SALT

This one goes back to the dehydration issue. When your body takes in too much salt, it soaks up a lot of moisture. Yes, you do want to stay hydrated, but when your body retains too much water you can get bloated and gain the infamous “water weight”.

Foods That Help: Potassium-Rich Bananas, Kidney Beans, Spinach, Squash and Potatoes.

CUT SUGAR FROM YOUR DIET

Sugar is the main culprit of a variety of health issues including Type 2 Diabetes, high blood pressure, and depression. It can also put a dent in your body’s immune system by limiting its insulin sensitivity.

GET MORE SLEEP SO YOU CAN DE-STRESS

When you don’t sleep, parts of your body get stressed out. Stress takes away energy resources your body could be using to detox and flush. It’s kind of hard to not be stressed out with the Coronavirus outbreak still all over the news, but if you get enough sleep, key areas in your system won’t need attention, allowing your energy to go somewhere more useful.

TAKE PREBIOTICS TO IMPROVE GUT FUNCTION

Your gut health plays a huge role in detoxing and it all begins with prebiotics. It’s a type of fiber that allows good bacteria (probiotics) into your gut.

Foods That Help: Tomatoes, Artichokes, Oats and Bananas

STAY HYDRATED TO KEEP YOUR BODY FUNCTIONING

If your body aches, has digestion issues or isn’t getting enough nutrients, dehydration may be the culprit. Water lubricates the body and naturally removes carbon dioxide and other harmful chemicals from your bloodstream and ships them out of your body safely. Without enough water, those chemicals could build up in your bloodstream.

Water also helps regulate your appetite and nutrient absorption.

It’s recommended that men get about 125 ounces of water a day, while women should drink about 91 ounces.

Water is a wonderful thing.

GET MOVING

Whether it’s through the FASTer Way to Fat Loss video exercises or just going for a walk, adults should exercise for about 30 minutes each day. Not only will you feel better, you’ll reduce inflammation and help your body better protect against disease.

Remember, we have an entire support system for you when you join the FASTer Way to Fat Loss program. Coaches and group members can share experiences and help you make better choices to remove toxins and harmful chemicals from your body. We’re here for you 100%, so make the choice to fulfill your purpose with ENERGY!

5 Ways Sugar Is Damaging Your Body

We all love to indulge in a sweet treat every now and then. But when sugar is a part of your daily routine, it can have some serious health consequences.

One of our resident registered dietitians Mia Votapka recently joined our CEO and founder, Amanda Tress, on the FASTer Way Podcast to discuss nutrition for boosting immune health. She highlighted sugar as a main culprit in causing inflammation, which leads to a compromised immune system.

But that’s just one of the hidden dangers of sugar.

If you want to eliminate sugar from your diet and develop healthier habits, join us starting September 7 for our 21-Day Sugar Elimination Challenge, exclusively for FASTer way VIP members! To sign up for VIP and join the challenge, click the button below.

Use the code LETSGO2021 to receive $20 off registration!

When we consume sugar, it drives up insulin and glucose and eventually creates insulin resistance in our bodies. This means our cells take in less sugar than they need because the insulin can’t do its job. Sugar is also the main culprit for Type 2 Diabetes, cancer, obesity, heart disease, and so much more.

Bottom line: Eating lots of bad sugar stresses your body out!

HERE’S WHAT SUGAR IS DOING TO YOUR BODY

1.      SUGAR STUNTS EATING HABITS AND CAUSES WEIGHT GAIN – This is especially important during stressful times, especially with many of us spending more time at home. One of the best ways to keep yourself healthy in this climate is to drink lots of water and avoid sugary drinks like sweet tea and cola. All that fructose has been shown to cause a resistance to leptin, a hormone in your body that tells you to stop eating. You will be more hungry and less able to stop. Drink more water during the day and you’ll have more energy, feel more refreshed, and enjoy a more regulated appetite.

If you’re looking for help, check out these FASTer Way-approved snack ideas.

2.      BELLY FAT IS LINKED TO HEART DISEASE – When you consume a lot of sugary beverages, you are also at risk of increasing visceral fat or belly fat. This kind of weight gain has been linked to diabetes and heart disease. According to a National Institute of Health study in 2014, those who consumed 17-21% of calories from sugar were 38% more likely to die of heart disease.

It’s important to balance your macros (carbs, fat, and protein) on a daily basis. It has proven to be an effective way to get rid of that belly fat and get you into shape. Learn more here!

3.      IT CAUSES YOUR SKIN TO BREAK OUT – Why is it that rural communities, which tend to have more whole, natural foods, have very low cases of acne compared to urban areas? It’s because consuming processed and high-sugar foods increases androgen secretion, inflammation and oils. Your face might be the face of too much sugar!

4.      DEPRESSION AND FATIGUE – This has been an important topic this past year and a half, as we have faced so much uncertainty in our lives. It’s so important to embrace your mental health right now, and researchers have stated that sugar swings and inflammation can have a big impact.

Read more about how sugar intake is linked with depressive symptoms, or learn more about how a high glycemic index diet is a risk factor for depression.

Main takeaway: If you consume added sugars, you are more likely to suffer from depression.

5.      LOSS OF ENERGY AND MOTIVATION –  High-sugar foods spike your blood sugar and insulin quickly, but once the rush is over, you’re in for a crash. Those erratic swings can drain your body and send it into a blurry state. Instead, seek out complex carb sources with plenty of fiber. You deserve to have the energy you need to get through the day!

We are PASSIONATE about helping people get well, prevent disease, and fulfill their purpose with ENERGY. We’re here to support you on your journey as we head into the holidays. So don’t forget to join us for our 21-Day Sugar Elimination Challenge, exclusively for VIP members. We start on September 7! Be sure to use the code LETSGO2021 to receive $20 off registration!

Focusing on Success in Crisis Through a Crisis with Dr. Diva Nagula

All the noise in the media right now and can fill our minds with panic, doubt and worry. 

With updated news reports every day, it feels like it can be hard to keep a clear mind and stay in peace. Which is why, here in the FASTer Way community, we are committed to bringing you expert resources to educate, inform and offer encouragement on how to thrive in a crisis: physically, spiritually and mentally. 

Amanda recently sat down with Dr. Diva Nagula for a conversation about focusing on success through a crisis. Dr. Diva Nagula is a board-certified osteopathic physician and has extensive knowledge and training in Integrative and Functional Medicine. 

He opens up about his struggle with stage four lymphoma and how he overcame it by focusing on physical AND spiritual health. Check out the key takeaways, or listen to the message below, as Dr. Nagula offers practical tips on building resilience, building your immunity, staying healthy and optimizing the mind and spirit. You can listen by clicking the link below:

Battling Cancer

Dr. Nagula started out his career as a healthcare practitioner with a specialty in interventional pain medication. Shortly after leaving his practice, he got some unexpected news and was diagnosed with stage 4 Non Hodgkin's Lymphoma. This left him at a crossroads: “What do I do next?” He knew that it was time to figure out why he got cancer, and that he had to make some major lifestyle changes if he wanted to win this battle.

The cancer diagnosis was a wake-up call that it was time to heal his body; physically and spiritually. He figured that if he got cancer from his lifestyle choices, then he could also reverse it with lifestyle choices, as well. Up to that point, he was eating poorly, not sleeping, always stressed and often exposed to environmental toxins. To take action and heal his body, Dr. Nagula started to heavily focus on his lifestyle choices and taking care of his body. After adjusting his lifestyle, he moved forward with chemo and continued to heal his body.

CHANGING THE COURSE THROUGH HEALTH AND WELLNESS

During this period of lifestyle change, he did a lot of his own research about how implementing healthy lifestyle choices can reverse the curse of bad health. Before his diagnosis, Dr. Nagula was eating a diet full of processed, packaged, frozen and canned foods. To change the course of his health, he went back to the basics of nutrition and learned the importance of fueling his body with organic, non-gmo, whole-food nutrition. He eliminated ALL processed foods and alcohol from his diet and only ate organic, non-gmo, nutrient-dense foods. He started focusing on whole food nutrition and incorporated TONS of organic fruit and vegetables to provide his body with the phytonutrients that he hadn’t gotten before.

Dr. Nagula’s Book: From Doctor to Patient: Healing Cancer Through Mind, Body, and Spirit

In addition to healing his body with proper nutrition and lifestyle choices, Dr. Nagula started   healing his body through mind and spirit exercises. He learned HOW to optimize the mind and reduce stress and anxiety through mindfulness exercises. Mindfulness helps us live in the moment! When we live in the moment, we can eliminate ALL aspects of fear and anxiety from the mind to be truly centered and experience complete peace of mind (even in a time of crisis!)

Recommendations on Incorporating In-Mind Body Exercises

Dr. Nagula recommends practicing mindfulness with in-mind body exercises. Some of these exercises may include yoga, tai-chi and breathing patterns. However, he says that breathing exercises are the quickest and most efficient way to change our state of mind. Breathing is the one thing we can do consciously AND unconsciously to directly control our fight or flight responses.

There are two ways we breathe: Chest breathing or diaphragm breathing. Chest breathing is NOT the ideal form of breathing as these breaths are very quick and shallow; they are similar to how we would breath in a fight or flight response. On the other hand, diaphragm breathing is the ideal form of breathing as these breaths require mindfulness! To practice breathing from your diaphragm, tense up your belly, contract your navel in, and take a deep breath WHILE still holding the navel in. 

How to Practice Box Breathing:

Dr. Nagula recommends incorporating box breathing into your everyday health routine to practice mindfulness and reduce stress, fear and anxiety. To practice box breathing: 

• Inhale for a count of four

• Hold your breath for a count of four

• Exhale on a count of four

• Hold the exhale for a count of four

• Repeat

Repeat this pattern of breathing for 3-5 minutes, once a day OR however is needed to help you feel centered in the moment and reduce any stress and anxiety. When we focus on our breathing and where it goes, we can reduce the chatter in the brain and bring our minds to peace; not worrying about what tomorrow holds, but focusing on the present moment! With this practice, you can actually TEACH your mind to stay focused and not wander!

The importance of lifestyle choices and mindfulness in the current crisis: 

Amanda reminds the FASTer Way community that the three most important aspects to health and wellness are intermittent fasting, whole food nutrition and community. These aspects are so important, now more than ever, as we are in the middle of the COVID-19 outbreak.

We know it can be hard to keep in community with those around us as we are in a period of quarantine and social distancing. But remember, social distancing does not mean social isolation! 

Right now, we can maintain social relationships by getting on the phone to call a friend,  organizing conference calls with members of our community or hopping on zoom calls with family members and relatives. Rather than feeling defeated and disconnected, use this time as an opportunity to connect and reconnect in a different way with your loved ones! We can also choose to focus on whole food nutrition and fuel our bodies with the nutrients it needs, to stay healthy and thrive during this time.

The Importance of Detoxing 

Dr. Nagula recommends that healthy lifestyle choices are THE MOST important aspect during this time, especially for those in cancer remission who are looking to boost resilience and immunity. He says that focusing on healthy lifestyle choices during the period of remission, as well as ridding the body of unnecessary toxins, including more organic whole foods AND not going back to old lifestyle choices, is the best course of action to take.

This upcoming April, the FASTer Way VIP community will start incorporating some of these same detox elements Dr. Nagula recommended, to heal our bodies and focus on ideal health. We will focus on eliminating toxins from our diet, incorporating organic, non-gmo food products AND practicing mindfulness exercises to mitigate stress. It is so important, now more than ever before, to focus on achieving ideal health.

We will continue to dial in on making healthy lifestyle choices and focusing on whole food, organic nutrition. Eat as if your life depended on it, and feed your children as if their lives depended on it, as well! (Because it DOES!) 

FASTer Way family, we want to empower you to GET WELL and STAY WELL in this time, to prevent future disease and fulfill your purpose with energy! Focus on establishing a healthy lifestyle and be more mindful of the choices you make. We want to see you take that first step to creating a healthy lifestyle! Join us in the FASTer Way community as we thrive through this time of crisis, together. There’s never been a more important time than NOW to take action on your health. We are here for you! 

You can find more information and resources from Dr. Nagula, as well as his book, “From Doctor to Patient: Healing Cancer Through Mind, Body, and Spirit,” online at https://fromdoctortopatient.com/.

8 Tips to Stay Healthy and Sane Working From Home

Since the world basically shifted overnight in response to the COVID-19 outbreak, many of us are working from home—with kids in tow. This is a recipe for family togetherness as well as distraction and frustration. That’s why we’re sharing 8 tips to stay healthy and sane working from home!

In order to not simply survive these next few weeks, but thrive through them, you might need to get a few things in place. Working from home while the kids are there is no small feat! 

So, here are 8 tips to stay healthy and sane working from home!

1. Keep your schedule. Make sure you're getting up and going to bed at the same time every day and staying as close to your normal routine as possible. 

2. Set up a designated office. Make sure you have a space set apart where you can work that gives family time some separation from your work time. 

3. Stay hydrated. Be sure to drink at least 64 ounces of water a day, or about half your body weight in ounces of water. You are going to need your energy, and a dehydrated body can’t function optimally.

4. Set daily goals. Instead of a traditional to-do list, choose 3 must-do items each day. Consider your day successful when you accomplish those 3 things. 

5. Practice intermittent fasting and maintain a whole-food diet. Your body is going to need the right amount of fuel and digestive rest to keep you going over the next few months. Be sure to make this a true priority. 

6. Keep moving. In order to avoid going stir-crazy, build purposeful movement into your schedule each day. Go for a walk, hit the spin bike, or do an at-home workout. Make staying active a priority. 

7. Practice gratitude. The days might feel a little longer and a bit more stressful during this season. Remaining grateful in times like this will help ease the heaviness of what’s going on in the world. 

8. Spend some time each day practicing mindfulness. Choose whatever format works for you: meditation, prayer, journaling, etc. Allow yourself the time and space to reconnect with your purpose and clear your mind.

Stay positive and rest assured that things will be back to normal before we know it. In the meantime, you still need to get work done and keep your kids on track. That will require a little more effort—and probably a lot more grace—than usual. Things are going to be different and that’s okay. You’re doing the best you can, so hang in there!

We can all use a little more support in times like these. At the FASTer Way, we’re here for you! If you’ve already done one round of the FASTer Way, join our incredible VIP membership! If you’re new to the FASTer Way, join a 6-week round to learn our science-backed strategies and start living a healthy lifestyle you love!

2 Simple Ways to Boost Your Immunity At Home

The world has changed a lot in just a few short weeks. Your wellness is now at the top of your priority list and should truly be a focal point for you as you navigate the coming weeks. We’re here to help—try these 2 simple ways to boost your immunity at home!

Life is different and it’s okay if it takes times to adjust. When you implement these two simple ways to support your immune system (and sanity), it will be easier to navigate these uncharted waters—together (at a socially safe distance 😉)!

You know how critical it is to keep your cortisol levels in check when it comes to staying healthy. There are several ways to do this, but the simplest strategies (that are also easy AND free) are:

• Get at least 8 hours of sleep. Yep. Every single day. Keep to your normal schedule as much as possible and make sure you’re getting plenty of sleep each night. In order to improve your sleep quality, try a magnesium spray before bed, keep your room cool, avoid using technology for at least an hour before bed, and keep your room as dark as possible. 

• Go for a walk. It sounds so simple, yet it's imperative to support your mind and body and to lower your cortisol levels.  Walking will help you clear your mind. It gets the blood pumping, fresh air flowing, and your body moving. It’s important to take a walk daily to destress and remain connected to the world. 

Right now, we need to do everything in our power to promote optimal body conditions. This lets the immune system do its thing! When you combine these two simple strategies with a whole-food diet and intermittent fasting, you are giving your body the support it needs to stay as healthy as possible. 
To learn more about the FASTer Way strategies, check out these resources:

• Why Intermittent Fasting is Necessary for Optimal Health

• Intermittent Fasting and Carb Cycling 101

• Carb Cycling and Intermittent Fasting FAQs

• Whole Food and Plant-Based Living

Join us for the next round of the FASTer Way to learn how our science-backed strategies work together to keep you healthy, lean, fit, and strong!

10 Steps to Building Resilience

We’ve all been there before—we’re working toward a goal but it seems like all we’re doing is hitting setback after setback and challenge after challenge. Maybe it’s a weight loss plateau you can’t seem to overcome or a business idea that just won’t get off the ground. The good news is, you can work on building resilience in just 10 easy steps!

Friends, whatever it may be, we get it. We’ve been there, too—we just don’t want you to stay there! To encourage you to move forward, we’re sharing 10 tips that will help YOU make forward motion and build resiliency, even in the face of adversity. 

10 STEPS TO BUILDING RESILIENCE

1. Accept that change is a part of living

We’ve heard it said before that change is inevitable. While the seasons of our lives will change, remind yourself that change does NOT have to shake you. YOU can remain constant, even through uncertainty and shifting seasons. Find the beauty in every season of change. Maybe your kids are growing up and you’re sending them to school for the first time. Or maybe you're hiring new employees for your business. It’s OK to mourn the loss of a season, but it’s even MORE important to look ahead with excitement for what’s to come. You ARE going to make it through change! Accept it. Embrace it. And keep moving forward!

2. Choose your response to failure

Oftentimes, our immediate reaction to failure is to label ourselves as a failure. Experiencing failure does not mean that you are one. Friends, give yourself some grace. We are all human and we all fall short from time to time. In those moments, it's important that we CHOOSE how we are going to respond to failure. We are not victims in any circumstances! In everything, we have the power to choose how we are going to respond. When you face a difficult challenge and find yourself falling short, choose to view it as an opportunity for growth, rather than an excuse to stop.

3. Move toward your goals

Keep your goals in front of you! When you do, those inevitable challenges and setbacks will seem a lot less daunting. Your goals will be the very thing that keeps you moving forward, even in times of discouragement. We encourage you to make a vision board and hang it somewhere that you’ll see every day. Creating a vision board is a simple yet VERY powerful and practical action to take in keeping your goals at the forefront of your mind. Start with a poster board, take old magazines, computer printouts, and inspirational quotes that speak to your goals and where you want to be. Cut them out and paste them on your board. Maybe you want to create a vision for how you want your health journey to look, or how you want to see your business grow! Whatever it may be, keep it in front of you to remind yourself to keep moving forward even through setbacks! 

4. Take decisive action steps

Oftentimes, we’re so afraid of failure that we get stuck and have a hard time making decisions and sticking to them. Our fear of falling short paralyzes us to the point of not making progress. Friends, contrary to what you might think, you CAN make the right decision and stick with it. Deep down, you know yourself better than anyone else does and what is best for you! What is your gut telling you to do? Recognize it, make the decision and go for it! Guess what? If it doesn’t work out… THAT’S OK! Again, give yourself the grace to make decisions and make mistakes. Remember that life has a funny way of working itself out. You will always end up right where you’re meant to be!

5. Find opportunities for self-discovery

It’s time to discover what you’re made of! Oftentimes, we are a LOT stronger than we realize. We also have a lot more to offer than we ever think. So, what’s the passion burning inside of you? What’s the thing you’ve always wanted to do but keep putting off? It’s time to call those things to life! Discover what makes YOU come alive. You will reach your fullest potential when you honor your calling in life. And when you do, you’re going to impact a whole lot of people along the way, too. The world needs more people to come alive—let it start with you!

6. Nurture a positive self-image

A positive self-image is key to fulfilling our potential. We will never become all we’re created to be if we’re bogged down by a negative self-image. While we all have room for growth and improvement, we ALSO all have talents, passions, and abilities that are unique to us. You are the only one that can fulfill YOUR unique purpose—the world needs what you have to offer! One way to foster a positive self-image is by practicing positive self-talk. Start your day by speaking words of LIFE to yourself: “I am enough. I love who I am. I have something to offer to this world. I will reach my fullest potential in everything I do today. What I have to say, matters.” As you declare and speak these words into your life, you will start to BECOME the words you speak. Don’t discount the power of the spoken word!

7. Keep it in perspective

It’s important to remember that one small setback DOES NOT throw away all the progress you’ve made. Keep your problems in perspective. One way to practice this is to be thankful for what you DO have. Despite encountering a setback, what can you be thankful for in the grand scheme of things? Maybe it’s that you have a healthy family or a roof over your head. When we focus on the bigger picture, the challenges we encounter seem a lot less significant! 

8. Maintain a hopeful outlook

Friends, there is always a reason to have hope, even in the midst of a challenge. You might not be able to see it right away, but there is always a greater reason to keep moving forward. We love the quote:

“Let us choose to believe that something good is always about to happen.”

Keep this hopeful expectancy at the forefront of your minds as you keep moving forward. Something good CAN and WILL happen to you!

9. Take care of yourself

Through the challenges and setbacks we face, it’s important to take time to prioritize YOU and your needs. Take self-inventory and ask yourself “what do I need right now?” Is it a long walk outside to calm down? Go for it! Is it a “self-care afternoon” where you sneak away for a manicure? Do it! Is it a 15-minute journaling session to sort your feelings? Write it out! Figure out what you need, and honor yourself enough to make it happen. When you take care of yourself and your needs, you’re going to find that it’s a lot easier to keep moving forward and reach your goals.

10. Reflect back on your journey

When you look back on all you’ve overcome, you’ll stay encouraged to KEEP GOING! You’ve conquered before, who’s to say you can’t conquer again?! Don’t allow feelings of frustration to creep in. Remember where you were a year ago; remember all the progress you’ve made and the small victories you’ve won. Looking back on your progress reminds you of how far you’ve come, and will give you the courage to keep going. Remember, the sky is the limit, friends!

Whatever setbacks or challenges you may be facing today, be encouraged that you CAN overcome! Keep these steps to building resiliency close to your heart as you continue to move forward and achieve your goals. Even through possible setbacks in your health journey, keep moving forward! You are more than capable of achieving the healthy YOU that you’ve always wanted.

If you’re looking for a community to encourage and empower you as you move towards your goals, join us for the next round of the FASTer Way to Fat Loss. We believe in you and we are here for you every step of the way. Keep moving forward, friends!

For more information about the FASTer Way strategies, please read the following articles:

• Why Intermittent Fasting is Necessary for Optimal Health

• Intermittent Fasting and Carb Cycling 101

• Carb Cycling and Intermittent Fasting FAQs

• Whole Food and Plant-Based Living

Healthy Foods You Can Still Find at the Grocery Store

You might be wondering if following a meal plan during a pandemic is possible… the answer is YES! You might not be able to find all your usual items, which means you’ll just have to get a little more creative. Even during a crisis, there are plenty of healthy foods you can still find at the grocery store.

The grocery routine may have changed, but there are still plenty of ways to eat a nutritious diet! We’ve shared easy-to-modify recipes to help you stay flexible, should the grocery store be sold out of your go-to items, so be sure to check it out for simple ideas. You can find more recipes located at the bottom of our blog page.

It’s always best to eat whole foods like fruits and veggies, but if they are hard to come by, here are some ideas to eat healthy during the coronavirus outbreak.

The key, especially if you’re limiting trips to the store, is stocking up on non-perishables. Foods like canned goods, pasta, and rice will give you a lot of versatility in the kitchen and help you plan your meals for the week. Many of our FASTer Way recipes are centered around chicken, shrimp, turkey, and other meats, but they’re simple enough to allow for plenty of flexibility.

Here are some of our favorite healthy foods with a long shelf life—plus, they’re FASTer Way-approved!

Canned Goods Can Be Your Friend

In general, we encourage you to limit processed foods, but beans and legumes are a healthy way to get more protein into your recipes. Take our Burrito Bowl recipe, for example. With a healthy scoop of black beans, it is perfect for regular macro day and serves four.

Nut Butters Are an Easy Way to Get Protein                                                                                      

Packed with protein and healthy fats, these spreads are the perfect complement to fruits, vegetables, and more. There are even alternatives for those with allergies, like sun butter, which is made from sunflower seeds!

Break Your Fast with Oats

Perfect for breaking your fast, these antioxidant-rich whole grains are the perfect vehicle for fruit, nuts, or even eggs. If you’re short on time, no problem. We have a handy Banana Bread Overnight Oats recipe that’s simple and easy for regular macro day! Gluten-free oats are readily available at most stores. Rolled and steel-cut are both great options!

Use Eggs Throughout the Day

Eggs have a relatively long shelf life compared to other refrigerated goods—and they’re versatile too. Try this Egg White Bites recipe for a poppable snack that will give you a healthy boost with 9 grams of protein and 5 grams of carbs. Or try Eggs Over Easy With Spinach and Chopped Vegetables for a hearty meal you can serve for lunch or dinner.  

Freeze Your Bread

If you want to buy a loaf or two more than normal, that’s fine! Store your bread, wraps, and pockets in the freezer, where they’ll keep for about three to six months.

Please note: At the FASTer Way, we encourage a gluten- and dairy-free lifestyle. These recommendations work for regular and gluten-free options.

We believe in being a positive influence on the world, especially during times of turmoil. This was true before the coronavirus, it’s true during the coronavirus, and it will still be true after the coronavirus. When you sign up with the FASTer Way to Fat Loss 6-week program, you get access to a library of workout videos, weekly meal guides with recipes, and all the information and support you need to thrive through a healthy lifestyle. You’ll also join our exclusive FASTer Way community, which has been crucial for many of our clients to block the noise, get creative with their food choices, and crush their goals.

The FASTer Way isn’t just about physical well-being but TOTAL WELLNESS. Work on your goals, and SHARE with each other.

A Conversation with Microbiologist Kiran Krishnan regarding COVID-19

Although we know COVID-19 is highly contagious, we’re still learning about the illness, how it seems to be spreading, and how it’s not affecting every region in the same way. Microbiologist Kiran Krishnan joined Amanda on the FASTer Way podcast to talk about why this is and what we can do to protect our health. Listen to the full episode below or continue reading for a summary of their fascinating conversation!

The Symptoms of COVID-19 No One Is Talking About

We’re all familiar with the general symptoms that can take anywhere from 2–14 days to appear: fever, cough, shortness of breath. You may even feel a scratchy throat or dry, barking cough. These are symptoms driven by the virus itself. What most people don’t know is that there can be other symptoms caused by our immune response to the virus! 

Immune response symptoms (when the body’s immune system causes a reaction in response to the virus) occur in 53% of cases and can result in loose stool (diarrhea), cramping, or gut pain. 

It’s important to be on the lookout for both sets of symptoms, and if you notice them but aren’t sure if it’s COVID-19, just act as though you have it. Stay put at home.

How Does a Virus Work?

A virus is a very simple organism. It’s essentially a packet of genetic material—a fatty envelope that carries some RNA in it. It can’t even reproduce by itself, it relies on a host cell for that (in other words, our cells). Once a virus enters the body, it will find a susceptible cell and insert its genetic material. That genetic material has codes in it that take over the cell’s reproduction machinery. Simply put, it hijacks our cells in order to reproduce.

Our cells have something called ACE2 receptors, which are expressed in people with chronic inflammation or any kind of tissue damage. The ACE2 receptor system is the ant-inflammatory repair system in the body. These ACE2 receptors are where the virus enters the cell and takes over to begin multiplying in the body.

At this point, the immune system begins to recognize cells that look a little bit different, but because they’ve never seen this virus and we have no immunity to it, it takes time for our bodies to figure out what is. That’s why it can take up to two weeks to start experiencing symptoms! The trouble is, even if we’re asymptomatic, we’re still contagious if we have the virus. That’s why COVID-19 is so highly contagious—most people are spreading it to others days before they know they have it.

What To Do If You’re Sick

The seasonal cold and flu are much more prevalent right now than COVID-19. It’s also the start of allergy season for many people. The hard part is, all of these have similar symptoms. The safest thing to do is act as though you have COVID-19 no matter what kind of illness you’re experiencing. Isolate yourself as much as you can with the people you’ve already been around (because if you have it, they already have it—no need to further isolate within your home). Don’t go out. 

If you do have COVID-19, most of the symptoms aren’t a concern. The time to call your doctor is if you begin to experience shortness of breath. Do NOT go into the doctor or ER, call first. There are even COVID-19 hotlines you can call, search Google for your state’s number.

It’s Not Just Affecting Older People–Here’s Why

Younger Americans are proving to be more susceptible to COVID-19 than their counterparts in China and South Korea. And there’s a reason for it.

COVID-19 was branded as an older person’s condition because in China, the ones being hospitalized were typically over 65. In the US, we’re seeing a lot of 18–49-year-olds being hospitalized. New York reported that more than 50% of COVID-19 hospitalizations are people under 50.

And the reason? It all goes back to those ACE2 receptors on our cells. Remember, they’re expressed in people with chronic inflammation—which is much of our younger population. This includes people with poor diets (which tend to be highly inflammatory), plus those with diabetes, asthma, allergies, and autoimmune disorders.

Good Gut Health Is Key to Reducing Inflammation

About 80% of our immune tissue is in the gut, which means keeping the gut healthy is essential to improving resilience, as there is no treatment yet for COVID-19.

Tips to Improve Gut Health

• Practice intermittent fasting (great for cellular health)

• Whole-food diet (also supports cellular health)

• Moderate exercise (30-minute workouts are perfect)

• Spore-based probiotics (especially after antibiotics)

The best thing every one of us can do is to improve our health! The FASTer Way to Fat Loss teaches intermittent fasting, whole-food nutrition, and moderate exercise because it is our MISSION to help people get well, prevent disease, and fulfill their purpose with energy! Click here to learn more!

Finding Blessings in a Time of Crisis

You don’t know how fast you’re going until you hit a dead stop. You’re going a mile a minute, providing for your family, going to the grocery store and finding time to work out with our virtual community. And then boom. Everything is cancelled. That’s what happened last week when it seems like all of America shut down at once due to the Coronavirus pandemic.

How many of you, prior to the COVID-19 outbreak, said, “I wish I could just get 10 minutes” or “I wish I had more time”.

There’s a line in The Office: “I wish there was a way to know you were in the good old days before you actually left them.” You may not look back on this time as “the good ol’ days”, but there are blessings all around you right now.

You’ve got more time to get to know your children. You’ve got more time to slow down and have mealtime. You’ve got more time to work out and be healthy as a family.

We’ve written at length about how to manage your day and create a routine with your children. This type of planning helps you focus on the day at hand and forget about the unknown.

But there are other sources of inspiration like this guy.

The takeaway: You’re fine. You are strong. You are witnessing the power of God and the power of people coming together to help each other.

1.      Major sports figures and celebrities are using their wealth to help others.

2.      The government is passing new measures for sick and paid leave for families.

3.      Stores and shops around the globe are setting aside “elderly hours” to prioritize the most vulnerable people.

4.      This woman  went out of her way to help an elderly couple shop because they were too afraid of contracting the virus at their age.

5.      The cruise industry, one of the hardest hit, is trying to turn a negative into a positive.

6.      Many of our FASTer Way community has shared they are diving even deeper into their fitness goals, boosting their mood with exercise and positivity.

We have no doubt, this will be a time remembered for how the world changed for the better. We adapt fast and face our challenges head on without excuse or resistance. Leaders never waste a time to lead and our children will have a brighter future because of the things we do today. Don’t forget, you’re not alone! Check out our success stories of clients who have seen their lives transformed because they faced lifelong struggles head on with enthusiasm.

You wanted more time, more support and more perspective. Do something positive with it! If weight loss and wellness is on your to-do list, sign up now for one of our new rounds and connect with our supportive community today!

Pantry + Freezer Staples to Always Have on Hand!

Low on time and short on ideas for a quick dinner? Don’t feel like running to the grocery store to buy more ingredients? Before you head out the door to hit the drive-through or spend more money on groceries… Take inventory of that pantry! What’s hidden on the bottom shelf of your pantry or in the back corner of your freezer that can be used to feed you and your family?

We’re giving you our top list of helpful items to keep stocked in your pantry and freezer (plus a few helpful tips along the way!) These items will come in handy when you need to throw together a quick dinner without having to compromise on your nutrition plan. These items are FASTer Way approved and can be transformed into dozens of different meal combinations! Print this list or pull it up on your phone to bring along on your next grocery haul!

Note: this is not a MUST HAVE list. This will simply give you ideas for items to have on hand when you are in a pinch and need inspiration. Many of these items will be a great addition to your freezer and pantry but you do not HAVE TO purchase them all.

Items for your pantry

Grains 

• Brown Rice- instant and dry (one of our favorites to make ahead or pop in the microwave for a quick, healthy carb addition to any recipe!)

• Dried Lentils

• Oats- check out our latest blog for our Banana Bread Overnight Oats recipe!

• Pasta- gluten free, brown rice, chickpea or whole wheat

• Quinoa 

Sauces and Canned Goods

• Black Beans

• Canned Tuna- check out this recipe for our FASTer Way Tuna Salad!

• Chicken, Beef and Vegetable Broth- bone broth is great to have for added protein, too!

• Clean Tomato Sauce- for quick pastas 

• Chickpeas (Garbanzo Beans)- get creative with this Chickpea Scramble Breakfast Bowl

• Diced Tomatoes- add to a big pot of chili or vegetable soup for quick and easy meal prep options

• Dijon Mustard

• Olive Oil Mayo

• Pure Maple Syrup

• Salsa

Oil and Vinegar

• Apple Cider Vinegar

• Avocado Oil

• Coconut Oil

• Extra Virgin Olive Oil

Nuts and Seeds- great to boost up those healthy fats!

• Almonds

• Almond Butter

• Cashews

• Chia Seeds- make chia seed pudding for an easy, low-carb snack to keep in your fridge!

• Pecans

• Peanut Butter

• Pumpkin Seeds

• Walnuts

Spices- these staple spices can be used for a wide variety of recipes and flavors!

• Chili Powder

• Cinnamon 

• Cumin 

• Garlic Powder

• Italian Seasoning 

• Onion Powder

• Oregano

• Paprika 

Long-Lasting Produce 

• Butternut Squash

• Garlic

• Onions

• Potatoes

• Shallots

• Sweet Potatoes

Items for your freezer 

Frozen Veggies

• Bell Peppers- add to a large skillet for a quick stir-fry

• Broccoli

• Brussels Sprouts 

• Cauliflower Rice- great as a low-carb side dish

• Corn- don’t let fresh corn go to waste! Keep frozen corn on hand for those recipes that call for one cup of corn

• Mixed Veggies- green beans, corn, carrots, peas (great to add to brown rice) 

• Spinach

Frozen Fruit- be sure to get fruit with no added sweeteners!

• Blueberries- add into protein pancakes, oatmeal, smoothies or enjoy as a quick snack

• Bananas- fresh bananas about to go bad? Pop them in the freezer and use as needed!

• Mangos

• Mixed Berries

• Strawberries

• Unsweetened Acai- make your own antioxidant-boosting acai bowl at home!

Meat

• Chicken Breast- chicken tenderloins are also great for a quick cooking protein

• Ground Beef- turn that frozen ground beef into this Bunless Bacon Avocado Burger for low-carb day!

• Ground Turkey

• Salmon- great for dinners on low-carb day

• Shrimp- not sure what to do with that frozen shrimp? Try this FASTer Way Cajun Shrimp Skillet or this Shrimp Stir Fry!

• Steak

If you haven’t given the FASTer Way a try yet and want even MORE access to delicious, whole food recipe ideas to make with your pantry and freezer staples… COME JOIN US for a round! We’d love to have you in the FASTer Way family as we work TOGETHER towards achieving ideal health and wellness!

Boosting Your Immune System Naturally to Fight COVID-19 with DR. Amy Shah

Social media is passing around tons of misinformation and conflicting reports now regarding the Coronavirus. It seems like every day there’s a new miracle drug that will boost your immune system and keep you from being part of the outbreak. The reality: there is no quick fix.

But there are ways you can boost your immunity naturally to help your body fight this type of virus through nutrition and supplements, says Dr. Amy Shah. This is especially important for those who are immunodeficient or have underlying conditions.

Dr. Shah joined us for our most recent podcast episode to give her take on the pandemic and what’s she’s telling her family. Listen below.

When It Comes to Miracle Immune Drugs, Don’t Believe the Internet

Wouldn’t it be awesome if there was a magic fixer you could get in a bottle? Despite what the internet tells you, no such formula exists.

Boosting your immune system is all about:

·        Gut health

·        Reducing stress

·        Getting enough rest via intermittent fasting and sleep

·        Giving your body nutrients

But if you look at the current nutrition landscape, you’ll find tons of companies looking to capitalize on fear right now and convince you they have something that can protect you against COVID-19.

Instead of looking for a quick fix, zero in on whole foods, rest and exercise. Building your own immune system to fight disease will do more for you in the long run anyway.

Sugar Is Bad for Your Immune System

Sugar is inflammatory, especially white, processed sugar. It drives up insulin and glucose, leading to insulin resistance. It also makes your cells less likely to take in sugar when they truly need it, stressing your body out.

This doesn’t mean avoid it all together. In natural fruits, for instance, it can be perfectly fine. But grabbing a cola during lunch, loading up your coffee or eating too many desserts creates sugar spikes that can compromise your immune system.

How Does Intermittent Fasting Help You?

By now, you’ve probably forgotten what it was like to have lots of guests. But go back to just a few weeks ago when social distancing wasn’t a hashtag. You needed time to clean your home, take out the garbage, get mentally ready, do what you needed to do. 

Your body is the same way. It needs breaks. 

Each cell has a clock inside that schedules time for clean up. Intermittent fasting answers that clock, giving our bodies the ability to rest and build back up again. It’s a natural cycle that builds a healthy foundation.

What’s the Deal with Elderberry?

This is a trending topic right now and there is a lot of misinformation about this supplement going around. Elderberry is long known for its health benefits as a natural supplement. But supplements are extra.

When we get sick, cytokines travel through the body and sound the alarm when there’s a virus or other intruder. Elderberry works by increasing the cytokine storm (the overall alarm response). Increasing the signals in our body is a good thing. But this particular virus is a little different. Instead of the typical storm that comes with the flu, the Coronavirus seems to be creating a tornado. That creates an overload of information even without elderberry’s assistance. Adding more can create volatility and damage to our organs. Anything that ups that signal response can be unhealthy.

COVID-19 is so new, we are still gathering information and creating a strategy. It’s best to practice caution and look to supplements like elderberry in moderation.

What Supplements Are Helpful?

·        Vitamin D3

·        Vitamin C

·        Prebiotics and probiotics

The Truth About Ibuprofen

Reports are suggesting that ibuprofen is a bad idea right now, but that recommendation only applies to patients who tested positive for COVID-19. If that’s the case, doctors are recommending using acetaminophen, or Tylenol. The truth is if you haven’t been diagnosed with the Coronavirus, it’s perfectly fine.

Don’t forget, the FASTer Way community is here to help you! It’s a challenging time, but you can lead your family with faith and perseverance. When you sign up for the FASTer Way to Fat Loss program, we support you with tons of information based on science to get your body in balance and prepared to take on whatever life throws at you.

Check out our blog for more Coronavirus tips, including ways to handle stress and anxiety or advice for working from home.

Find Dr. Shah at amymdwellness.com

Natural Ways to Stay Healthy During the Coronavirus Epidemic

Prepare, don’t panic. Those are the words everyone is telling you to live by these days. 

Of course, there is one little issue: to properly prepare you need to understand what we’re actually facing and what it means for YOU — not just the people in far off countries.

So, in the spirit of preparation, we, at the FASTer Way,  are here to offer some insights into how and why you should be protecting yourself and your family as the coronavirus pandemic sweeps through our country. While this truly is an uncertain time, there are some things we can do. 

We’re going to look at the coronavirus from two angles:

• The numbers

• The social norms

We need to use the information we have to make informed decisions - not emotional ones, founded on the fear perpetuated by mainstream media. 

FIRST, LET’S LOOK AT THE CORONAVIRUS NUMBERS 

Fact: The coronavirus is already here, and it’s growing by the day. 

Yes, that sounds ominous and scary, but unfortunately, it’s true. 

We’ve all been told that acting early is the number one thing we should be focusing on to reduce the impact — but many of us are unsure of exactly what that means and who we should trust to get this information.

So we’re going to do our best to walk you through answering this all-important question: How and why does acting early actually help?

Luckily (or not so luckily, really), the answer is easy to find. We just have to look at the places where the virus outbreak is already happening.

One of the easiest ways to illustrate how early action can affect the impact of the virus is by looking at mortality rates.

Now, it’s important to note that while the World Health Organization is quoting a mortality rate of 3.5%, that number varies A LOT by location.

So, how do you estimate the end mortality rate in specific areas?

With math, it turns out. 

The formula is simple … I promise you can do this! Even if you hate numbers!!!

• First, we look at Deaths/Total Cases (which will likely be an underestimate, because lots of open cases can still end in death)

• Next, we look at Death/Closed Cases (which will likely be an overestimate, because it’s likely that deaths are closed quicker than recoveries)

• Finally, we look at how both evolve over time and make an estimate of what the final fatality rate will be

There are many factors that have an impact on the fatality rate of an area (age distribution, weather, amount of testing, etc.), but so far, the number one factor appears to be preparation.

To explain this, we can compare Hubei (the epicenter of the virus, which was unprepared and slow to react) with the rest of China (where social distancing and other measures were initiated from the very beginning of the outbreak).

The fatality rates for Hubei are between 4.2% and 7.6%, with a convergence of ~4.8%

The fatality rates for the rest of China are between 0.84% and 0.99%, with a convergence of ~0.9%.

In other words, areas that are prepared are able to reduce the number of deaths by a factor of ten... not to mention drastically reduce the number of cases in the first place.

What does “prepared” look like?

On a national level - you will see local governments taking more and more drastic precautionary measures in the next week or two. Shutting down schools, canceling events where large numbers of people will be gathered, and recommending everyone stay inside are a good first step. 

Additionally, we’ve heard the White House’s plan to make testing more accessible to those with symptoms. When and how that will take place in your town, I don’t know. When the testing is made available, we will likely see an increase in cases (because the diagnosis will be easier to obtain) before we begin to see a decrease. 

Preparing to stay home as much as possible is an important way you can personally contribute to ending the spread of the coronavirus at large. 

NEXT, LET’S LOOK AT THE SOCIAL NORMS

FACT: HUMANS ARE MOTIVATED BY SOCIAL NORMS

We like to do what everyone else is doing — good or bad. We’re afraid of overreacting, of looking silly and standing out.

This means that, despite understanding the fact that social distancing WILL reduce the impact of the virus, we still aren't taking action… because no one else is. 

SO, we need to create a new social norm, by talking with each other about the actions we’re actually taking. 

Here are a few recommendations from our CEO and Founder, Amanda Tress.

• Boosting our immune systems by sticking to a diet of whole foods (no donuts invited!). The fact of the matter is, by consuming processed foods and sugars, you’re compromising your immune system. Now more than ever, it is important to fuel your body with nutrient-dense foods that support and strengthen your immune system, not destroy it. If this is something you struggle with, I’ve got good news: the recipes and meal plans we share in the FASTer Way program are designed to help you maintain a healthy immune system.

• Following the 16/8 method of intermittent fasting. Intermittent fasting helps you fight disease and builds your immune system, by allowing your body to take a break and focus on healing itself. We fully believe in the power of Intermittent Fasting and the research is clear: it works. If you haven’t yet begun to implement 16/8 fasting into your lifestyle, now would be a good time to do so. IF gives your body the digestive rest it needs to boost your immunity. Now more than ever, that is important!

• Exercising every single day. Surprise surprise: exercise — even just a walk outside — is SO important for our immune systems. Plus, it helps you get a little vitamin D! You may be wondering how exercising and social distancing can work together. While this might seem counterintuitive, there are options to both get your exercise in AND socially distance yourself. Social distancing doesn’t actually mean you can’t go outside — just that you should reduce contact with other people. So by all means, get outside and take your kids for a walk! Just do your best to avoid close contact with people outside of your immediate family.

THE TAKEAWAY

Whichever actions you decide to take for yourself and your family, you need to START TODAY. It may feel like an overreaction, but trust us, it’s not. The coronavirus is without a doubt something we should be concerned with. While the government is handling it’s part in this, we need to take control of our own part. Whole foods, supplements, hand washing, staying home with only your immediate family - take the precautions, do your part, and if you need any support, we’d love to have you inside the FASTer Way community. Sign up for our next round, or join us as a VIP if you’ve already gone through a round or two!

In the meantime, we’d love to hear what you are doing to stay healthy! Let us know in the comments below!

5 Easy + Healthy Recipes for Successful Meal Prep

Need some meal prep inspiration or ideas for healthy recipes to try? We’ve got you! Meal prep is a GREAT way to plan ahead, save time and make sure you get all those macros in for the day.

We LOVE meal prep here in the FASTer Way community—so we’re sharing some of our favorite tips and tricks (plus a few recipes) with you to make meal prep a breeze. Be sure to enter the recipe into MyFitnessPal for an accurate macronutrient breakdown!

Meal prep best practices:

• Make sure you have enough containers on hand to store your meals for the week.

• Glass containers are a great option so you can take them right from the refrigerator to the microwave to reheat.

• Chop and measure all your ingredients before you start (this is a HUGE time saver!). If you’re really short on time, shop the produce department for pre-cut veggies.

• Prepare a large batch of a protein of your choice at the beginning of the week and use as needed. Try chicken breast, ground turkey, or lean ground beef. Season as desired, cook, and store in the fridge for 4-5 days. Use cooked meat in a variety of dishes throughout the week! 

• Cook up a big pot of brown rice to keep on hand and use as needed.

Burrito Bowls

Regular Macro Day | 4 Servings

• Avocado oil for cooking 

• Chili powder, garlic powder, salt and pepper to taste

• 2 cups black beans, drained and rinsed

• 2 cups fresh or frozen corn

• 4 cups brown rice, cooked

• 2 lbs cooked chicken breast, ground turkey, or beef 

• 1 pint cherry tomatoes, cut into quarters

• 1 cup salsa

• 1 lime

For Garnish (optional)

• Fresh cilantro

• Shredded romaine lettuce

• Sliced avocado

Directions

HEAT avocado oil in a large skillet at medium heat.

ADD black beans, corn and seasonings to skillet, warm for about 3-5 minutes.

DIVIDE cooked rice and protein equally between four containers.

DIVIDE bean/corn mixture and cherry tomatoes equally between containers.

FINISH with a scoop of salsa and a lime wedge on the side of each container.

COOL and store in fridge for up to 5 days.

Planning to take your bowl on the go? Prepare garnishes as needed to ensure maximum freshness! 

CHOP and combine fresh cilantro and shredded lettuce—store in a small bag to use as needed.

SLICE avocados as needed to garnish bowls and add a boost of healthy fat.

Chicken Grain Bowl with Roasted Veggies

Regular Macro Day | 4 Servings

• Avocado oil for cooking

• 3 cups broccoli

• 6 medium sweet potatoes, cut into chunks

• Garlic powder, paprika, OR Old Bay seasoning,

• Sea salt and black pepper to taste

• 4 cups brown rice or quinoa, cooked

• 2 lbs chicken breast, grilled or baked

Directions

PREHEAT oven to 400ºF.

TOSS cubed sweet potatoes and broccoli florets in avocado oil, garlic powder, paprika, sea salt and pepper. Place on baking sheet.

BAKE for 30-35 minutes until sweet potatoes are tender and broccoli is roasted and caramelized.

PREPARE containers while vegetables are roasting. Equally divide cooked brown rice or quinoa and cooked chicken between containers. Add roasted veggies once cooked.

COOL and store in fridge for up to 5 days.

Banana Bread Overnight Oats

Regular Macro Day | 1 Serving (prepare as many as you need!)

• ½ cup oats

• 1 cup unsweetened almond milk

• ½ medium banana, mashed

• 2 tsp chia seeds

• 1 ½ tsp pure maple syrup 

• ½ tsp cinnamon 

• 2 Tbsp chopped walnuts or pecans

Directions

MIX oats, almond milk, mashed banana, chia seeds, maple syrup, and cinnamon in a mason jar or glass container until combined.

COVER and store in the fridge overnight .

TO EAT, remove from fridge and garnish with chopped walnuts or pecans.

ENJOY cold or heat in the microwave.

Simple Stir-Fry

Low Carb Day | 4 Servings

• Avocado oil for cooking

• 1 yellow bell pepper, sliced thin

• 1 red bell pepper, sliced thin

• 1 large onion, sliced thin

• Garlic powder, sea salt, and black pepper to taste

• 2 cups broccoli 

• 1 cup carrots, thinly sliced (or buy shredded carrots at the store to save time!)

• ⅓ - ½ cup coconut aminos (for veggies) plus more to add to cauliflower rice

• 4 cups cauliflower rice, cooked and prepared 

• 2 lbs cooked chicken breast, ground turkey or beef

Directions

HEAT avocado oil in a large skillet over medium heat.

SAUTE bell peppers and onions for 2 minutes, season with garlic powder, sea salt, and black pepper.

ADD broccoli and carrots, cook until crisp-tender.

POUR coconut aminos over veggies, stirring continuously.

DIVIDE cooked cauliflower rice and protein of choice equally between four containers. Add coconut aminos to taste to each container.

ADD veggies to containers, dividing equally.

COOL and store in the fridge for up to 5 days.

Strawberry Poppyseed Salad

Low Carb Day, 4 Servings

• 2 cups chicken breast, cooked and cubed

• 8 cups romaine lettuce or mixed greens, chopped

• 2 cups strawberries

• 1 medium red onion, sliced thin

• ½ cup slivered almonds, toasted 

Clean Poppyseed Salad Dressing (Yields 4 servings)

• ½ cup olive oil 

• 4 tsp honey

• 2 tsp apple cider vinegar 

• 2 tsp dijon mustard

• 2 tsp poppy seeds 

• 4 tsp fresh lemon juice 

• Salt and pepper to taste

For the salad:

SLICE all ingredients and divide equally among 4 containers

For the poppyseed dressing:

ADD all ingredients to a mason jar, shake to combine.

POUR over salad just before serving.