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Episode 43: Thinking Outside the Box: Creative ideas for breakfast and lunch.

No toast, muffins, bagels or donuts for breakfast?

Calm down lads and lassies. It is possible to make breakfasts without toast, bagels, donuts and muffins. There are non-grain substitutions for all of these, but I urge you to step away from the baked goods for now, until you shake off their shackles.
In this episode hear how you can enjoy breakfast and lunch without your usual high-carb fare.

1:38.      Thinking Outside the Box
5:37.       Let's Talk Beyond Eggs
8:28.       I love Coffee Sides
12:09.    Using your breakfast worksheet
14:44     An important step to STOP DIETING
15:58.    Onto Lunch Without Bread
17:06.    Tendencies toward carb addiction
21:38.    No bread? No problem!
23:37.    Good-Better-Best Method
25:45.    Lunch Worksheet
28:00.    This week's actionable coaching advice
29:33.    Episode 44 coming up

Breakfast and Lunch Worksheets
Free 35-Page Keto and Low Carb Planner
Conquer Cravings with Keto
Instagram@KetoandLowCarbSuccess
Breaking Free Facebook Page
Recipes:         Keto Bagel
                           Caprese Salad
                           Charcuterie Plate

BLOGS:    Carbs in Yogurt and Bacon
                      Paradigm Shift
                      Mindset Shift

Access Transcript Here

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Episide 42: Keto and Low Carb Myths (11-20) Busted?

Here are 10 more myths/questions that I have been asked over the years as a coach. I hope these answer any questions you might have had in your journey. Please email me directly if you would like to see anything added to this list.

5:05    Myth #11. I will have to get all the Keto cookbooks and print all the recipes to learn a new way to cook.
 
7:20    Myth #12.I will have to cook two separate meals to keep my family happy.

9:08    Myth #13. Even if I do that it will still be hard to keep my family happy if I am the only one doing Keto or Low Carb

10:45  Myth #14. I will never figure out how to pack lunches for work or eat on the go
 
12:11     Myth #15. I enjoy a drink once in a while or wine with dinner. I will have to give that up.   

13:32   Myth #16. I travel a lot. Eating like this will never work.

15:40  Myth #17. I’ll get constipated if I am not eating a variety of grains.

17:10   Myth #18. I heard there is a risk of kidney damage if I eat so much protein.

18:40  Myth #19. I won’t get enough vitamins and will need to take a ton of supplements.

Myth #20. I will lose too much weight with Keto.

25:30      Episode 43, coming up

Free 35-Page Keto and Low Carb Planner
Conquer Cravings with Keto
Instagram@KetoandLowCarbSuccess
Breaking Free Facebook Page
Access Transcript Here

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Episode #41: 10 Myths about Keto and Low Carb... BUSTED!!!

There is so much misconception about what you need to do, buy and eat for Keto and Low Carb, I thought it would be a good time to depart from some of the sciency and emotional things and just get into a list of myths and questions. This is a two-part series because if I did all of them in one fell swoop the episode would have run well over an hour! I hope you enjoy these first 10.

2:55    Myth #1.  For Keto I have to eat foods made with coconut, bacon, heavy cream, coffee, tea, fat bombs and anything else that is popular in social media posts.

5:34    Myth #2.  I have to fast.

7:10     Myth # 3.  I must eat clean and organic.I have to eat grass-fed and pasture-raised meats. 

9:46    Myth #4.  Eating Keto and Low Carb is expensive, even if I don’t eat organic and grass-fed.

11:30    Myth #5.I have to weigh and measure and count macros.

13:05   Myth #6.  I have to count calories.

14:34  Myth #7.  I have to eat all the fat on my meat.   

16:24   Myth #8.  Ancillary to the myth above is, I have to add cream sauces and butter to my vegetables.

17:48  Myth #9.  I’m afraid I will upset my metabolism because I hear I won’t be feeling I need to eat three – or even 2 – meals a day.

23:41   Myth #10.  I am afraid I won’t know any more if I am hungry.

25:38:  Back to Myth 5 for a moment

29:27  Actionable Coaching Advice

30:36  Coming up Next week

Dancing with Keto
Instagram@KetoandLowCarbSuccess
Breaking Free Facebook Page
Access Transcript Here
BLOG:  Keto Made Simple

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Episode 40: What about Fruits and Starchy Vegetables?

In this episode learn about fruits and starchy vegetable. Berries and the less sweet fruits are allowed on Keto and there is more latitude with Low Carb, but it is important to know some issues with fruit especially if you have been diagnosed with  NAFLD - Non-Alcoholic Fatty Liver Disease. Enjoy starchy vegetables - also in moderation. The main reason to eliminate or cut down on these vegetables is because of the amount of carbohydrates they contain. I also have a segment on resistant starches that you might have heard about in your travels.

2:02    Personal Story
3:32     Don’t have your head in the sand about fruit and stubborn weight loss
6:01     Eating Fruit on Keto
7:00    What if you eat a lot of fruit?
7:33    If you have type 2 diabetes, insulin resistance or any other form of metabolic disorder, these can almost always be healed with a well-formulated Keto diet.
8:47    Why berries are allowed on Keto
9:41     Here are the fruits to eliminate or limit even if you are eating Low Carb
10:40  If you are taking the low carb path (rather than keto) in your journey
11:39    Snack substitutions
12:54   The more serious issue with fruit is not just the carbohydrate count
14:56   What is Non-Alcoholic Fatty Liver Disease (NAFLD)?
17:15    What Are Root and Starchy Vegetables?
20:53  You may have heard of resistant starches
24:23  Carb cycling
25:11    Metabolic Flexibility
26:05  Carb Addiction
28:07  Remember: all carbohydrates turn to glucose in your system
30:58  This Week’s Actionable Coaching Advice
33:45  Next week's Episode 41 coming up

Lock & Key Lesson (Blog on insulin)
Book: Breaking Free From Diet Prison (Conquer Craving with Keto)
Course: Keto and Low Carb Success
35-Page FREE Keto and Low Carb Planner
FACEBOOK
INSTAGRAM

Article or Resistant Starch
 Johns Hopkins Article
Connecticut College Study

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Episode #39:  What's the story with protein?

There is so much swirling around about how much protein to eat - whether you are following Keto or Low Carb. In this episode I will  give you some ideas on calculating protein need, but mostly I let you know that you are not a computer and to just EAT, with some advice about how much and what!

1:35     What's the story with protein?
3:03     Let’s start with the fact that Protein is an essential nutrient
3:47     You may have heard of Gluconeogenesis in your Keto Social Media travels
5:02     Before we go on, I want to mention Keto Metrics
5:41     The "New Face" of Keto
6:21     There are three ways to calculate your protein needs
8:00     There is, however, an easy way to figure protein needs
9:15     All that being said.... There is even an easier way
9:43     What does this look like?
10:35   "Incidental Protein"
11:10    When starting out
12:01    War of the Grams: Weighing your protein
12: 57   Listen to your body
15:49    Planning your meals and snacks
18:00   I want to talk here briefly about the carnivore way of doing Keto
19:29   Animal Protein
21:18    Some people fear kidney damage with so much protein
23:04   Remember these two concepts
23:36   We talked last week about Yo-Yo dieting. Getting enough protein is one sure way to stop that trend.
24:22   Actionable Coaching Advice
25:25  Recipe for chicken salad
27:33.  Episode 40 coming up next

Book: Breaking Free From Diet Prison
Course: Keto and Low Carb Success
Free 35-page Keto and Low Carb Success Planner

FACEBOOK
INSTAGRAM

Prominent Study on Kidney Damage
Jason Fung

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Episode 38: Stop Yo-Yo Dieting

There is scientific evidence that we might be locked into physiological reasons for yo-yo dieting. But, do not lose hope, my friends! There are ways to unlock this prison door and cut the yo-yo string. Once you stop bathing your system in sugar with Keto or Low Carb you will find some relief. Make sure to listen to this week's ACTIONABLE COACHING ADVICE for easing into this eating lifestyle. Be sure to download your free 35-page Keto and Low Carb Success Planner to help you to begin successfully shift your eating choices.

1:54      Personal Story
 6:56     Weight-Cycling Pattern
8:00      Boomerang effect
8:40      Sustainability of changes
11:30    Passing the initial euphoria
12:32    Another notch in the belt of failure
 13:04  Buddha's Parable of the Second Arrow
15:08   How a Low Carb or Keto eating style can stop yo-yo dieting
16:52   Health benefits of a Keto diet
17:11    Diabetes and blood sugar balance
19:32   Reduced hunger and weight loss
20:30  Ghrelin
21:08   Leptin
24:11    Ways to do Keto
24:55  OMAD
26:00  Yes/No List
26:25  Lazy Keto
27:05  Fat Fasting
27:44  EF/IF
28:30  Start with Keto if you have ...
29:21   How can you easily do a low carb diet?
30:37  Using Low Carb as a Gateway to Keto
31:45   Stay out of diet prison
32:47  This week’s Actionable Coaching Advice
34:37  Episode 39, coming up

Book: Breaking Free From Diet Prison
Course: Keto and Low Carb Success
Free 35-page Keto and Low Carb Success Planner
My Blog on Forgiving Ourselves

Cornier  Study
Kirchner Study
Contreras  Study
Fat Fasting Method

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Episode 37: Inflammation and Grains

The consumption of grains is linked to inflammation in your body.  Everyone lives on a continuum of sensitivity so decide for yourself how much to limit your grain consumption based on the information that I give you in this episode. You can do more reading on the topic with the many links I have provided below.

1:43.      Personal Story
4:36.      What is Inflammation?
5:19.      Acute Inflammation
6:06.      Chronic Inflammation
7:03.      Inflammation and grains connection
8:45       What are grains?
9:25.      Whole grains vs. refined grains (and phytochemicals)
13:00.    What are lectins and phytic acid?
14:49.    General gut health
16:18.    What is leaky gut?
17:49.     Grainflammation
18:19.     The other side of the story
19:21.     Carbohydrates in grains, rice and legumes
21:03.     The bottom line
22:32.     This week's actionable coaching advice
25:38.     Just remember
26:30.     Episode 38, coming up next week

LINKS:

Book: Breaking Free From Diet Prison
Course: Keto and Low Carb Success
Free 35 -page Keto and Low Carb Success Planner
My Blog on the connection between sugar, insulin and fat storage: 

Amy Berger: Alzheimer’s Antidote available on Amazon 

Inflammation and Alzheimer's disease. 

Columbia University Study

Armin Aledini

Global Journal Article

P. Osborne (Grainflammation)

Food Pyramid

 Phytic Acid

Erin Michos

Dennis Thompson

Cooking websites:

Mexican: Dailychela.com. Dominican and Latino: Dominicancooking.com. Asian: Asianketokitchen.com. Italian: ketosummit.com. 

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Episode 36: What is Low Carb?

It is easy to stay out of diet prison if you learn the bones of keto and add to them 2-3 carbohydrate servings a day, while slightly reducing your fat intake. In this episode there are exact steps for what carbohydrates to add and when and how to add them. Triggers are discussed so that you will learn not to fear any foods, but learn your limits in adding certain items. Eventually nothing will be off limits - unless physically you cannot have them - as you learn how to slowly add up-to-now restricted foods to your eating plan.
3:47.          Personal Story
7:05.         The "bones" of Keto
8:26.          Low carb can be easy!
13:35.       What mistakes are we making?
15:01.       Why are we making these mistakes?
17:29.       What is the cost of making these mistakes?
18:49.       This week's actionable COACHING ADVICE
23:45.       Special Offer
26:00.       Episode 12, coming up

FREE 35-page Keto and Low Carb Planner
Breaking Free From Diet Prison BOOK
Access to Transcript Here


BLOGS:
What is Keto?
Is Keto Hard?
Three Ways to Count Carbohydrates
Keto FAQs

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Episode 35 - What is Keto?

This episode is all about Keto - its origins, what it is, and how to follow it. There is in-depth information on counting the three important macronutrients - carbohydrates, protein and fat. I explore common mistakes and how to avoid them. This week's actionable coaching advice directs you to blogs that you will find most helpful in your Keto journey. The most important part though, is understanding, overall, the "bones" of Keto which are used in all the eating styles I explore next.

3:48.        Personal Story
8:30.        The bones of Keto
12:16.      Carbohydrates
14:08.      How to count carbohydrates
16:08.      Protein
19:08.      Fat
21:06.      How to comfortably increase your fat intake.
23:12.      What mistakes are we making?
24:51.      Why are we making these mistakes?
26:08.      What is the cost of making these mistakes?
28:43.      This week's actionable coaching advice
30:41.      Special Offer: End Keto Confusion
33:25.      Episode 11

FREE 35-page Keto and Low Carb Planner
Breaking Free From Diet Prison Book
Instagram@KetoandLowCarbSuccess
Breaking Free Facebook Page
This week's Special Offer: End Keto Confusion
Access Transcript Here

BLOGS:
What is Keto?
Is Keto Hard?
Three Ways to Count Carbohydrates
Keto FAQs

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Episode 34 - All About Fats

Understand the MYTH of the Diet/Heart hypothesis and also ease your mind about adding fats back into your diet. We come from a fat-phobic diet mentality and that, perhaps more than anything, has contributed to the poor health of this nation.
Learn about the different types of fats - MUFA, PUFA, SFA, Omegas, etc. and which ones to eat and why.  You have FOUR actionable coaching assignments this week. Get 2023 off to a nice healthy start!

 FREE 35-page Keto and Low Carb Planner

Are Vegetable Oils bad for you? (article)

How Canola Oil is Made (You Tube)

Fat Fiction (You Tube documentary)

Transcript HERE

Breaking Free From Diet Prison Book
Instagram@KetoandLowCarbSuccess
Breaking Free Facebook Page

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