Today we are continuing our conversation from last week's episode about the keto diet and how to get tactical and really understand how to start incorporating the keto diet into your day to day lifestyle so you can live a healthier and happier life!
There is so much good that can come from some simple easy edits to our daily routine and I'm so excited to chat about some things that you can do to improve your health and ultimately improve your life!
Below are some amazing resources for you so make sure to check them out in the Resources section of the page below!
Some of the questions/topics discussed in this episode:
-How your body uses food for fuel
-What types of food is best for your body
-Ways to incorporate keto into your daily lifestyleTune in to the show for more details!
Automated Transcription - Please Excuse Any Errors
Speaker 1: (00:00)
Hey guys, what's up? Welcome to another episode of the glam life of real estate podcast. I'm your host, Stephanie Lindamood and I am so excited that you've joined me today. So on today's show we're basically gonna do a part two from last week's episode with Chris Irvin, the hematology tests, or we're just going to break down some more details regarding the keto diet with yours. Truly. I'm going to kind of walk you through some best practices and some tips if you're wanting to dip your toe in the water. I had gotten some feedback from some of you guys that you were wanting some additional information on how to implement the diet into your daily life. And I really wanted to kind of create a, a part two for that episode cause I really thought the content was great, but there is a lot of information that I still wanted to go over with you guys.
Speaker 1: (00:40)
So that's what we're gonna talk about today. So stay tuned. You know, as busy professionals, I feel like it is so important to focus on our health because the way we're successful in life, the way we're successful in business is by first starting with our health and our energy levels. And so that's why I think it's just super important and appropriate. And I just can't tell you how many people I meet that are constantly trying to figure out how to have more energy and be healthier and make better choices. But life gets in the way and we're also busy. So if I can help you guys even get 1% healthier and on that wellness journey, I want to do that for you guys. So that's why we're going to extend into this topic today. I do want to read a quick listener shout out. It's from Stacy on the Suncoast.
Speaker 1: (01:24)
She says great conversations and relevant information for 2020. So I am so grateful, Stacy, that you're listening and for that review. And for all of you guys out there, what we're going to do through the month of may is at the very end of may, I'm gonna reward to listeners that have sent in an online review. So if you will pause this episode right now, whatever device you're listening on, go to the review section of the bop of the podcast app and submit a quick review. It tastes like five seconds. And then you can also tag me or text me if you got my cell number or my email tag me on social media. And what I'm going to do is compile all the people that send in reviews and I'm going to reward you with a copy of Chris's book, keto answers. And um, he's going to send me some signed copies for you guys. So we're going to be doing that to two lucky winners. So make sure you don't forget to send in your review tag a friend and share. If you've already sent in a review and you want to be part of this and giveaway tag a friend, share this podcast on your social media. Send me a screenshot and I will NGU into the giveaway as well. So don't forget to do that. So without further ado, let's get to the episode
Speaker 2: (02:31)
you're listening to the glam life of real estate podcast where we talk about everything from productivity tips, social media strategies, business hacks, and more to get ahead of the curve and crush it as a real estate sales professional. Whether you office out of a model home or your car where leopard print and high heels never go out of style. Here's your host, top producing real estate agent, social media strategist, and for baby mama Stephanie Linda mood.
Speaker 1: (03:03)
All right, so first where I want to start is I just want us to really understand how our body uses food as a fuel source. So you have three different fuel sources when you consume food, right? You've got fats, you've got carbohydrates, and you have protein. And your body uses those in very different ways. So when you consume something with sugar or carbs, your body converts that food and a sugar called glucose. And when your body takes in glucose, what happens when it hits your bloodstream is it raises your blood sugar because it's converting into a sugar, your pancreas and releases insulin to combat the sugar because your body wants to keep your blood sugar relatively stable. So what happens is like let's say in the morning, you get up and you think you're being healthy and you have that piece of toast, or you have an oatmeal or you maybe have a banana.
Speaker 1: (03:54)
Those particular kinds of foods have either a higher amount of sugar, higher amount of carbs or both. So what happens is you end up spiking your blood sugar very early in the morning. Well, the reason that's important, aside from just, Hey, we don't want to spike our blood sugar. The reason it's important is because I want you to, I'm going to give you an analogy. I want you to think of a campfire, okay? To think about when you start a campfire or any other kind of fire, what's wood-burning? You usually have to start with something that will catch fire, catch light. Oh my gosh, catch the fire quickly, right? Like dry leaves, twigs, that kind of thing. It catches very quickly, but it also burns through very quickly. And then if you only had a fire that was with pine needles or leaves or newspaper, you're going to have to keep replacing that fuel source quickly for the fire to keep burning, right?
Speaker 1: (04:47)
It's going to burn right through it. The reason that's important is because when your body's looking for fuel sources, it's super easy to burn glucose. So it's going to seek glucose out first. So any kind of sugar that's just sitting around in the bloodstream, it's going to use that first for fuel and it's going to store anything else. So the thought of, Hey, I'm going to have, um, some fat with my carbs gray. But then what happens is when that sugar goes into your body, the fat goes into your body instead of your body burning the fat first and then the sugar. It's gonna burn the sugar first and then it's going to store the fat. And that's the biggest issue that we see, right? Is we're consuming things. The body's burning the sugar first and storing everything else. So when I look at this for myself, I look at my meals and say, okay, what is, what am I going to ingest and what is, what is my body going to burn first?
Speaker 1: (05:45)
Because it's going to go to the path of least resistance by burning the glucose first, which is the sugar, any additional sugar in my bloodstream, the body doesn't use up. It's going to then store glycogen. It's going to store that glycogen in my liver and my, so if I go a day and don't have any sugar and there's no sugar in my bloodstream to use this fuel, then my body's gonna go look for glycogen. It's going to look if I have anything stored in my liver and my muscles and then it's going to burn any of that extra sugar from that fuel source or if I've gotten it through protein. And then the last thing it's going to do and look for is if I don't have any stored glycogen, then it's going to look for the third fuel source, which is the fat. Okay?
Speaker 1: (06:27)
And what happens is when your body starts using fat for fuel, that's when the magic starts to happen because you go into a metabolic state called ketosis, and that is where the body is now burning fat for fuel, but you have to deplete your body of glucose and glycogen before your body even wants to start looking for that fat as a fuel source because it's a pain in the rump for it to do it. It requires more energy and we're lazy, I guess, inherently. Right? So that's why it's so important to me that instead of just telling you, Hey, ditch the bun, ditch the bread, ditch the sugar. I really want to, we will get to that. Okay, we will get to tactical, but I really want you to understand the why behind it because this changed dramatically for me and allowed me to start living this as a lifestyle.
Speaker 1: (07:24)
Sure. I have cake. Sure. I still eat stuff that doesn't follow quote unquote Quito. But I have a guideline and I understand how my body works. So if it's the afternoon and I'm hungry and I'm trying to figure out what to eat for a snack, I can ask myself, okay, what are my goals? What are we having for dinner? What do I need this do to do for me? I don't want an energy spike and I don't want to feel hungry in 30 minutes. What's a better option for me? Okay? So once you understand how your body operates, you can start to make better choices for yourself. So to recap, ketosis is the metabolic state the body is in when it goes from burning sugar for energy, and it switches over to burning fat or fuel. So think of it like your car switching over from using gasoline for fuel over to electricity.
Speaker 1: (08:16)
Okay? And that's why on the show last week in episode number 16 we were talking to Chris, we were talking about, that's why when we first get into Quito and we talk about the adaptation process, it needs to be longer than a few days. You need to give yourself two or three weeks to really get adapted because you got to deplete your body of the glucose. You've got to deplete your body of the glycogen so that it will start burning fat for fuel and then you can start feeling the effects of being in ketosis. Now there's ways you can measure. If you're in ketosis, there's test strips you can do. I've got some where you pee on him and you can see where you're at like you would like a pool. You know you are a hot tub sample. The only thing with that is you can be doing a really good job and making really good choices and your body just not be showing that you're in ketosis and you can get a little like frustrated.
Speaker 1: (09:05)
So I wouldn't recommend getting real scientific right now with that. I would just recommend understanding that you can test for it. You can see where you're at at a certain point if you want to, but you're still going to get benefits even if your body isn't quote unquote full fledged ketosis showing on a test strip by making better choices and fueling your body differently. Okay. Now last week we did talk about the benefits of ketosis. We talked about the benefits of the keto diet in general. I'm not going to get into all that today. You can go back and listen to that episode, episode number 16 and Chris and I go through all of that. So, um, and I'll also in the show notes, have a resources page where you guys can go if you want to read more about this diet and things like that.
Speaker 1: (09:46)
But I also want to get into kind of the tactical around how we do this, how you start implementing this into your life. Okay. So you may have heard, and we talked about this a little bit on the show last week about the general rule of when you're on Quito trying to go under 20 grams a day or less of carbohydrates. And that might sound like if you know what that means, that might sound crazy or you may have absolutely no idea what that means. Like, okay, great. Well what does a banana have in it? It might have 25 grams of carbs and you're like, Holy crap, like I two bananas a day and two apples. Like I thought I was being healthy, right? So really what I would recommend is starting out, I've got a downloadable printable that you guys can get. I'll link it in the show notes where you can go and basically have a dashboard of things that are keto friendly.
Speaker 1: (10:40)
And if it's on that list, doesn't mean you can't have it, but it just means those are going to be things that are higher in carbs that I wouldn't recommend. Okay. Um, to start with, if you're trying to get into ketosis and get into this keto diet, but what are just some easy things that you can start to do in your daily life? Right. So let's, let's take a day in the life. So when I wake up in the morning, what I do is I generally will work out in what's called a fasted state, meaning I don't eat anything that might sound crazy to some people. If you can't do that, then don't, but if you can, it's a great thing to do because your body's going to continue to burn any glycogen, any glucose that's in your, in your body, and then if it doesn't have any of that cause you were good the night before and then you're in ketosis, perhaps then what's going to happen is it's going to start to burn any fat that you have as a fuel source while you're working out and afterwards, which is positive because you want to burn that fat so you're not carrying it around.
Speaker 1: (11:36)
Right. Then what happens is I usually will start off with my Apple cider vinegar drink that's going to be on the blog. If you guys want to check it out, you can go to the glam girl, boss.com and go to the health and fitness section and basically what I talk about is it's a great way to start the day. It's Apple cider vinegar, about two tablespoons. I use the brags. I do. I'm a tablespoon of liquid tumeric for inflammation and then a little bit of lemon juice and there's a lot of health benefits around that, so I do that as a morning shot and then I usually will brew a cup of coffee. It depends on what time it is by that point. Some days I get up and I get my workout done at 6:00 AM some days I get my workout done at 9:00 AM it just depends on the day and what I'm doing for that afternoon.
Speaker 1: (12:20)
So if it's a real early morning still, a lot of times what I'll do is just have black coffee with Stevia. And what the reason I do that is because I don't want to break my fast quite yet. Some of y'all had questions about sweeteners on keto, so Stevia is a natural sweetener. It's darn an artificial sweetener like a Splenda or a sweet and low. So Stevia is deemed okay for Quito because it is natural and it does not spike your blood sugar. There are also other sugar alternatives you can look into, especially when you get into baking. And I can talk more about that in a little bit, but if you want a coffee that's not going to break your fast, you can do just black coffee and some Stevia and be good to go. If you are wanting to have more of like a quote unquote breakfast.
Speaker 1: (13:08)
What I recommend, if you want to stick with just coffee and it's easy, I would recommend doing what we call a Bulletproof coffee in the keto world. A Bulletproof coffee would be having, if you use creamer, I recommend heavy whipping cream over milk. You could use almond milk if you want. That's going to have a little bit more carbs in it. But you could do heavy whipping cream. And then I do a tablespoon of MCT oil, a tablespoon of what's called Gita grassfed clarified butter. And then um, I'll put in sometimes some sugar-free hazelnut syrup and then um, blending all that up. And then that's my Bulletproof coffee. I usually will have that around 10 or 11 o'clock in the morning. And I usually don't eat anything till three or four o'clock. Now the reason I'm talking about these timelines with you guys is because a lot of you are in and out.
Speaker 1: (13:56)
You work late hours. You know for me, I might have a listing appointment from five to seven o'clock at night and not come home and eat till eight or nine o'clock at night. So it's important to be able to have a plan for the entire day that's going to keep your energy levels up. So a lot of times I'll do like a Bulletproof coffee. And then let's say for lunch you normally go out for lunch. So what are just some easy ways, if you are trying to look at what you currently do and incorporate Quito. Let's, let's back up one more time. Let's go back to breakfast. Let's say you eat breakfast right now. Let's say you eat cereal or let's say you eat eggs and bacon. What should you eat on keto? So I would ditch the cereal completely. Um, I would ditch any kind of banana, um, high sugar fruit.
Speaker 1: (14:45)
So if you're going to do fruit, I would stick to berries, like blueberries, blackberries, raspberries. Um, if you want to cook something for breakfast, it's more formal than just, you know, your Bulletproof coffee. Eggs and bacon are great. Um, you don't have a high heart carb count there at all. I would stick if you're going to do some kind of like, um, protein shake, I would make sure that it's low carb as well. And then I w I just love doing MCT oil in the morning. It's good for your brain. It's good for as a fuel source. And I love adding that to my coffee. You can add it to your shakes. Um, that's going to be really good for you. So from a breakfast standpoint, that's what I like to stick with. Just kind of keep it simple in the mornings. And then as we head into lunch, let's just assume you're going to go out to lunch, right?
Speaker 1: (15:34)
Let's just keep it kind of easy. We're not trying to change how you do everything. So let's say you usually grab a burger for lunch, get it without the bun and ditch the fries or tater tots running rings. Okay? So, okay, let's back it up. Stephanie is not advocating go eat hamburgers, but if you're going to go eat a hamburger, how do we do it on Kito? Okay, yes, I would love it if you had grass fed meat and you know, blah, blah, blah. But if you're literally still going to drive through today, get it without the bun, maybe ask them to do a lettuce bun, which they will do. They'll do leafy lettuce for you as the bun and eat it without any kind of French fries, onion rings or tater tots and do not get a sugar Laden drink. Okay? If you're going to get a soda, get something diet.
Speaker 1: (16:25)
Again, I'm not saying diet soda is good, but, or trying to make progress here. I would actually prefer you drink water or an unsweet ice tea and if you have Stevia, take it in your car with you. Sweeten it with that. If you are a salad person, great order salad, but ditch any kind of dried fruit that's in the salad or any kind of candied pecans or nuts because those are just going to be loaded with sugar. Okay. You want to stick to healthy fats like a hard boiled egg, avocado. Um, you can still do nuts but make sure they're raw. They could be salted, that's fine. But you want to make sure they're not the Candide, which I know tastes great because those are going to have a lot of added sugar. Jesus' good. You can do cheese. That's awesome. Have a good protein source.
Speaker 1: (17:14)
I would shy away from any kind of dressing that is sweetened when in doubt, a lot of times I'll go with ranch because even like the balsamic vinegars can have a lot of sugar in them. So if you don't, if you can't like figure out what it's going to have in there, ask for ranch and ask for it on the side. Um, if you like sandwiches, again, very similar with the burger. If you're going to go to subway or another kind of sandwich shop, I would get it without the bread. I would get it without the, even the flat bread can be higher in carbs. If you're, if you definitely want to do bread, ditch the regular bread and get a flat bread. But if you can do it, do it as a lettuce trap because that's going to save you a lot of carbs.
Speaker 1: (17:57)
If you tend to go to like a Chipolte way and maybe do a bowl perfect. Don't get rice, not even Brown rice and don't get the beans. I don't, it doesn't matter if it's black or Pinto. Disregard both of those. Have them do it with the veggies. Get your protein source. Um, do your cheese. You could do your Pico if you want to pay extra there for the avocado. Slash. Guacamole. You can do your cheese and lettuce. Don't do the corn. The corn is going to be high in carbs. It's going to be sweet. So I'm trying to think of any other place. If you're on the go, you would only go for lunch. Um, we covered like the burger joint sandwich salad. If you're gonna go get a bowl, um, if you're going to go get like barbecue again, do it without the bun.
Speaker 1: (18:44)
And a lot of times sides at barbecue places are going to be heavy and carbs, potato salad, um, okra, that kind of stuff. I would totally avoid. You could do coleslaw, right? It's going to be the cabbage with the kind of the ranch dressing. Again, you're not going to be able to know everything. It's still is probably going to have some hidden carbs in there. And that's where I go to, like I usually make a lot of my own stuff because then I know, but if you can't and you're on the go, that's going to be a lot better than what you were doing. Okay. So then let's talk about snacks. So a good snack is going to be mixed nuts but a quarter cup, okay. Still going to have some carbs in it, but you're not going to have as much as other snacks like pretzels or um, you know, potato chips or that kind of thing.
Speaker 1: (19:30)
If you are trying to be really good then I would recommend looking at a low carb peanut butter. There's different low carb peanut butters out there. They also need to be low sugar cause a lot of times it's sugar is what's giving it the carbs. So look for a low carb peanut butter. I have a peanut butter that I use by North shore goodies. It's out of Hawaii and I will order a lot of times at two pounds, um, containers and I order a couple at a time. It has one gram of carbs for every two tablespoons, which is amazing. So there are definitely options out there. You just have to start looking at the packages and you have to start looking at labels. I don't do like a lot of hummus anymore because it does have more carbs and like a whackamole. Um, so those are just things to look for if you're, if you're trying to figure out like what to do, especially on the go.
Speaker 1: (20:21)
Another great thing I love, especially if you're in an office or a cell model home, is take your magic bullet, which is like an easy blender. Take that to work, keep it in the pantry or underneath your desk and whip up a low carb protein shake and throw in half and half of an avocado or MCT oil. And then you're getting some good protein, you're getting some good fat. And that way you can really control, you're getting for the day depending on what you need. Now, one app that I absolutely love is called my fitness pal and I put a lot of my recipes in there and build them in there. And I track my macros. So I usually try to do under 20 grams of carbs. And then I set my macros. I think my macros are around like, so my goal macros is 75% fat, 20% protein, and 5% carbs.
Speaker 1: (21:14)
So I, a lot of times I'll track everything, especially when you're first starting out in my fitness pal and that it's a free app and that way you can really see what you're getting. So the, what I like to do is start out the morning, or actually I'll do it for a few days in advance, is all meal plan, what we're having for the entire week for dinner. And then I'll plug in my Bulletproof coffee, I'll plug in our dinner, and then I'll look to see what I have left for the day. And that's how I kind of figure out what I'm having for lunch. So if I'm having a dinner that's maybe a little bit higher in carbs at night, then I'll make sure to do a lunch that has very low carbs with maybe a protein shake with zero carbs or that kind of thing.
Speaker 1: (21:52)
If I'm having a dinner that doesn't have a lot of carbs at all, then it gives me more flexibility during the day to have something that maybe has more carbs in it. So that's how I monitor my progress. And the other big thing is what to have at night. Right? So for dinner times, a lot of times what I do is I just edit recipes that we liked before and make them Quito friendly. So give you a couple of examples. Let's say I always like to have chili one night a week. Okay. It's easy. Crock-Pot dinner. I can make it one time and usually I can freeze a couple of more dinners out of it. So I make chili like once a month and then I have it in the freezer for the next few weeks. So used to, I would make chili with black beans, Pinto beans, all different kinds of kidney beans, that kind of thing.
Speaker 1: (22:40)
And I stopped putting any kind of beans in. But I have my meat so I make my chili with different types of ground meat, like Italian sausage, bison, ground beef, ground Turkey. It's okay to me that it has a little bit more fat in it versus going all ground Turkey, which is what I used to do. And I mix all those together so it's nice and flavorful. And then I'll add in Rotel I'll add in tomato sauce, I'll add in some green bell pepper. And then right before I serve it, I'll usually chop up some actual like sausage, like summer sausage cause we like summer sausage in our chili. And then when I serve it, I may throw in some whole fat sour cream cheese. I might do a half of an avocado for myself. It just depends on where I'm at for the day on fat and in carbs.
Speaker 1: (23:24)
And that's what we do for Chile. So we can still have our chili, but I just edited that recipe to come down a lot on the carbs. We're not doing the beans anymore. Um, another dinner we do every week is taco Tuesday. So every Tuesday I make tacos. And so I Brown again. I have kind of like a concoction of Italian sausage ground bison, ground Turkey and ground beef that I ground up altogether or I Brown up altogether. And then I divided up into different portions. And then when I do our tacos, I will, you know, heat the taco meetup, add some taco seasoning. And then I use a couple different variations for tacos. So if it is a night where I do want to actually feel like I'm eating a taco, I have the flour tortillas that are low car balance. So I think they're like four or five carbs for the entire tortilla.
Speaker 1: (24:15)
It's a soft tortilla. I cut it in half and then I give, that's quote unquote two tacos for myself. So I do my taco meat, I do cheese, I do sour cream, I do half of an avocado between the two tacos. And that's my dinner for the night. If I want something different, I'll do a taco salad and I do not put, um, any kind of tortilla strips or chips on my salad by basically do the same thing on romaine or spinach. And I'll make myself a taco salad and I'll put ranch dressing on it. And then the third option on taco Tuesday night is to basically put the taco seasoning meat, mix it up with some tomato sauce. And then I will put that inside of a bell pepper, a green bell pepper. I'll microwave that basically with a little bit of water in a bowl and basically steam it.
Speaker 1: (25:02)
And then I'll do a stuffed bell pepper for myself. And so that's kind of some variations you can do on taco Tuesday. Um, if we want to do pizza, what I'll do is I'll make my own pizza crust. It's super easy. Again, in the show notes, I'll link some different resources for you guys, but you basically make it with almond flour, egg think mozzarella cheese. I have to remember now. But basically I make my own pizza crust and then I'll either do, um, some ratios, marinara sauce or tomato sauce ratios is our AOS is one that is lower carb than a lot of the others because tomatoes do have carbs in them because of the sugar. And so I will make it with that. And then do you like pepperoni's or black olives or whatever toppings you like on your pizza and cheese or, the other thing we'll do is sometimes do barbecue chicken pizzas and I'll do like a low sugar barbecue sauce with rotisserie chicken that I've already shredded and chopped up.
Speaker 1: (25:56)
And that'll be our dinner for that night if it's pizza night. Another meal that we absolutely love is spaghetti. Spaghetti's super high in carbs because of both the tomato sauce and because of the noodles. So what I'll do with spaghetti is I will do either, there's edamame noodles and when you do the edamame noodles, um, they're essentially from soybeans. And what you'll do is you'll look at the carb count and it'll seem high. What you do when you look at carb count is you look at total carbohydrates minus fiber and that's how you get your net carbs. So a lot of times, um, it'll have like, I don't remember, it's usually seven grams of net carbs, but like let's say there's 21 grams of carbs and 14 grams of fiber. That's how you get to the seven net carbs. So I'll do at a mama noodles or I'll do zoodles.
Speaker 1: (26:43)
So I'll do zucchini and I'll basically spiral or buy a Marti spiraled in the produce section. And that will be, you can also get them frozen now, which is nice. That will be my noodles for the evening. And that's super easy. And then you get some radios, um, spaghetti sauce, throw your meat in there, mushrooms, all those, whatever you like in your spaghetti and that's a super healthy dinner and it, and you don't feel like you're being deprived. Um, the other thing we liked, that's pasta dish is chicken fettuccine Alfredo. Again, loaded with carbs. The wonderful thing about Alfredo sauce though is it's full fat, but as not a lot of carbs in it, if any, depending on how it's made or how you buy it. So what I'll do when we do chicken fettuccine Alfredo is I will do broccoli and I'll steam it and those are my noodles.
Speaker 1: (27:32)
And then I mix in my chicken with mushrooms or whatever it is you want to add to Alfredo sauce and then add that to operate a sauce, heat it all up, throw it on top of the broccoli and boom, you've got chicken Alfredo. You could also do those doodle noodles. I really liked the broccoli. Another option, if you're liking like lasagna or you like, like a ravioli for another Italian dish is again using zucchini. So I have a recipe that I absolutely adore for zucchini ravioli and it is freaking amazing. And you basically will shred, you know, you'll cut the zucchini up and then pieces and you lay it down in a tea and you spoon in your ricotta cheese and egg mixture and that becomes the center of the ravioli. You wrap it up, you spoon over some meat sauce or just regular tomato sauce or it in the oven and you're done.
Speaker 1: (28:24)
So there's a ton of things you can do. Chicken Caesar salad, you know, check your label or make your own Caesar dressing. You can make it low carb and you can have wonderful salads. You can throw off a Cado on there, you can get some nice healthy fats, but you're not getting all the carbs. And so that's really going to be a game changer for your diet. So even if you just incorporate a couple of things that I'm telling you, the biggest thing I want you to understand is how your body uses fuel and the different things you put in your body, how it's going to break it down. And that's why we ended up storing so much fat is because we're eating fat and sugar together, fat and carbs together and your body's burning that carb and those sugars and just storing everything else.
Speaker 1: (29:12)
And that's how we can't lose that extra five or 10 pounds a lot of times. Um, the other thing is going to be desserts, right? Like three o'clock rolls around. You want that pick me up or it's nine o'clock at night and you want that bowl of ice cream. What do you do? Highly recommend going to Pinterest and checking out different recipes. I personally love making what's called fat bombs and I have a recipe I absolutely love. Um, Suzanne Ryan has a book, it's called simply Quito and it is a lot of my recipes I've taken from her, I've edited them to make, you know, so it tastes the way we want it to taste if something tastes off or different. But a lot of her recipes I use, one of her recipes is a chocolate peanut butter fat bomb. And essentially what you do is you create a peanut butter ball and then you melt chocolate.
Speaker 1: (30:01)
And you dip it in there and it makes about 12, and you throw them in the freezer. And I have two of those a night, every night with a cup of tea, a cup of hot tea. And I don't feel guilty. And guess what? I sleep better. Um, I don't feel as hungry. I feel more satisfied. And I'll tell you what, I'm 38 years old and I weigh the same that I did in high school, but I look better because I'm leaner and I have more muscle, but I feel more toned and I don't have to watch really what I eat as much. So what I've realized with following more of a Quito, an Ann slash Mediterranean style of nutrition is you can eat the good stuff. You can do a, um, caprese salad with great mozzarella and tomatoes and some balsamic vinegar dressing that's low sugar, and then get some promise on crisps.
Speaker 1: (30:56)
And that's your quote unquote bruschetta. And you can make an amazing, you throw some black olives on there and you can enjoy and you can have an amazing meal and be satisfied, not be hungry in an hour. Not have the brain fog, not have the blood sugar crashes. And the reason it's important is because I know a lot of you guys have a long day, right? Like a lot of us have customers later into the evening. We still start our day at normal times cause we've got kids or spouses or we just get up at a normal time and we need to have an energy throughout the entire day. The other thing that's really important is to drink your water. Okay? I want you to think about how much you waste. If you weigh a hundred pounds, divide that in half. That is the minimum amount of water you should be drinking.
Speaker 1: (31:43)
And if you're drinking caffeinated beverages, it should increase from there. Your body needs water, especially when you're on Quito. It needs even more water because as you produce ketones, you're releasing more fluids. And we talked about that on the episode last week, but you just definitely want to hydrate and you want to make sure you're getting your electrolytes and you're not dehydrated. And that's just good practice for wellness in general. You know, a lot of times we're hungry cause we're already hydrated. Our body's sending a signal to our brain that we need something and it really needs more water and we think it's hunger. So make sure you're getting enough water. A great way to start the day out right is that's the first thing you do. So I brush my teeth, wash my face. I have a minimum of 16 to 20 ounces of water.
Speaker 1: (32:26)
I like it. Room temperature. Cause for me it's hard on my teeth to drink really cold water. And so I do it at room temperature before my Apple cider vinegar shot and before my cup of coffee. And it's kinda like my, my coffee's my treat. If I do my Apple cider vinegar shot and I do my water, that's kind of my reward. And so you're already starting the day off, right? You're getting some of that water. You're usually in a dehydrated state from sleeping anyway. So it's a win win and start marking it off your list. So if you need a drink, 50 or 75 ounces of water in a day, what does that look like by noon? How much water do you need to drink? A lot of this to be honest guys, isn't anything new. I think so much of it's being self aware and understanding your body.
Speaker 1: (33:09)
Understanding that yes, on some meal plans. Oatmeal is good. I was on weight Watchers for like three years back in Oh seven Oh eight when I lost 30 pounds. Like there is definitely, this isn't the end all be all. But if you're struggling or you're wanting to try something new or you're wanting to get some energy, give this a try and start incorporating some of this into your morning, your evening meals, your snacks. Um, you can bake with a sugar substitute called swerve a. And again, there's so much. So if you guys want to let me know what you want to hear more of, I'm happy to do more of these kinds of episodes. I know it's not quote unquote about business today, but I also feel like so much of our success in life and business is our health and our energy levels and the way we get that success is by what we put in our body.
Speaker 1: (34:01)
And so that's why I just think it's a really important topic. Happy to talk about more of it. If you want recipes, if you want meal plan tips, if you want more details, let me know. Um, there's definitely some staple things that if you have in your pantry you have in your fridge, it makes Quito a lot easier. So what I'm going to do, if you want to go to the show notes, go to the glam girl, boss.com forward slash episode 17 the glam girl, boss.com forward slash episode 17 I'm going to have a downloadable printable you guys can print out or screenshot. You can use that as a quick dashboard on things that you can definitely buy for Quito. You know it's going to talk about the oils, it's going to talk about the fruits, the vegetables, the different nuts, the different things that are recommended.
Speaker 1: (34:48)
I did have one person asked from last week's episode about vegetable oils and what oils they should stay away from versus oils that were promoted more if you're following a keto lifestyle and they were trying to understand and I said, look, you really want to stay away from the oils that are overly processed and refined. So things like vegetable oil, which would be like the blends of canola, corn, soybean Palm, sunflower oils. Generally those are going to be more processed and they're also going to have a lower smoke point, meaning because they've been processed, they've been pushed past or heat tolerance, they can become rancid in the processing and some of these oils when you start to use them in like Tang or high heat situations, they can break down faster, they can oxidize, which is then going to release more free radicals, which can then be not good for the body, cause cancer, et cetera.
Speaker 1: (35:45)
And so that's why things like the oils that we recommend on when you're looking at the keto diet is going to be more oils like avocado oil, coconut oil, extra Virgin olive oil, ghee, which is grass fed butter, MCT oils, those types of oils. And a lot of times they're going to have a higher smoke point as well, which means they're not going to break down as easily or as quickly when you cook with them. So I hope this was helpful for you guys. I hope this gave you some insight into, okay, if I have normally do this for lunch, these are some options I can go with if I usually do this for breakfast. Um, again, a lot of it's going to just be trial and error. It's going to be being aware and what you might do is just sit down and meal, plan out what you're having for the week.
Speaker 1: (36:31)
I meal plan our menu every single week. If you want to go to the blog, just go to the [inaudible] dot com and scroll down. There's going to be an area that's free resources for you. I have a meal plan you can download. It's a four week meal plan that builds on itself. Meaning it encourages you to, you know, if you're going to have um, ground Turkey or ground meat for one meal, make for a couple of other meals that you can freeze it. So a lot of it's just being self aware and, and planning. But the beauty is once you get a system down, like let's be real, do you really eat 30 different meals for dinner every single month? Probably not. You probably have the same seven to 10 meals that you recycle, right? You don't go to, if you eat lunch out for when you work, you probably don't go to 20 different restaurants during the month.
Speaker 1: (37:19)
You probably had the same four or five that you frequent. So if you can figure out some different options that are going to be more keto friendly or just low carb, higher fat, then you're going to start to be able to get into the swing of it. Again, highly recommend the my fitness pal app. You can download it on your iPhone. Um, that's been really good. If you have questions, don't hesitate to reach out. The show notes will be really valuable for you guys. The glam girl, boss.com forward slash episode 17 let me know what you liked about this episode, what you would want to hear more of and I'll be happy to put that out for you guys. And then don't forget if you will go ahead, pause right now. Go to the podcast review page, submit a quick online review. Let me know what you're liking about the show, what you want to hear.
Speaker 1: (38:04)
More of. Screenshot that review for me and send it to me. I will put you into the contest for this month to be a giveaway. The KIDO answers book to two lucky winners because the way the podcast gets served, two more people to help more people is when they know that you are liking the show when you're engaging with me. So I want to hear from you. I want to hear your feedback. I don't want just want to talk to a microphone by myself all day long or to my guests. We want to know what you're loving about the show. You can also join the Facebook insiders group at the glam girl, boss.com forward slash Facebook and I hope you guys are having a great week. Hope this was valuable for you. I enjoyed recording it and we'll talk soon. Bye.