Keto Tip (75): Keto Snacks

	These Keto boxes will be fun for you. It will give you things to try without buying a whole bunch. But always keep in mind, you don't need to be eating every two hours. You don't need to eat a snack just because it's in front of you. "Out of sight out of mind". You can still overeat good food.

Hey everybody! Welcome to the Keto Mom page. My name is Stephanie, and we're going to talk about keto snacks. I got a whole bunch of snacks in the mail, and I thought we could talk about them to have some options for snacks.

Why snack, or not snack?

How often do we snack?

How do snacks work for us or against us?

Are you a snacker, or do you stick to your meals?

What's your favorite keto snack?

I'm actually not a snacker unless it's a protein shake after my workout. You can actually still overeat good food. So I got this box in the mail, it's called the Keto box. You can go on to Instagram or you can just go look it up, I'm sure they always have sales. I want to show you something because it has a lot of snacks.

Can I snack? What can I snack on?

𝗛𝗮𝘃𝗲 𝘆𝗼𝘂 𝗲𝘃𝗲𝗿 𝘁𝗿𝗶𝗲𝗱 𝘁𝗵𝗲𝘀𝗲 𝗸𝗲𝘁𝗼 𝘀𝗻𝗮𝗰𝗸𝘀?

This Keto box comes in lots of different options. But here's one thing that came with it and it says 5 net carbs. Have you tried these "Legendary Pop Tarts?". I don't really like it, but I'm going to give you an example of how you can calculate the 5 net carbs.

If you look at it, my daughter said there are 24 carbs in this snack. First of all, I want you to very clearly understand keto snacks. What you could eat for a better option when you're snacking and why you might need a snack.

People tend to overeat good food, and oftentimes people just overeat.

So let's just say you walked into a friend's house, an office, or a party, and you see Keto snacks like this on the counter. These Keto snacks aren't bad, they're actually a better option. Companies are now aware that people are becoming more conscious of their carbs, and that's why they made snacks like these. It's incredible.

But you still have to be very aware. Just because it says something like a "FATT" ketogenic net bar, you still need to look at the ingredients at the back. Oftentimes people will say that they can't seem to lose any fat and don't know what to do...

• What are you eating?

• How often are you eating?

• How often are you snacking?

What I usually uncover is that most people are overeating good food too. Whether it's prepackaged keto snacks or a whole avocado.

I'm going to give you some of my favorite options, which are not bad but these are better options. For example, this pop tart has 24 carbs. You can flip over the package and check on the nutritional value at the back. Take the total carbs, subtract the total fiber, which is 7 and you subtract the erythritol, which is 12. When you subtract those two things, you can then get a net carb.

I'm not going to tell you that this snack tastes great. I think a lot of this stuff tastes very "erythritol" and I would never eat them, but it's considered to have 5 net carbs. I would not eat these for breakfast but maybe for a snack because it's a better option.

𝗞𝗲𝘁𝗼 𝘀𝗻𝗮𝗰𝗸𝘀 𝗮𝗿𝗲 𝗮 𝗯𝗲𝘁𝘁𝗲𝗿 𝗼𝗽𝘁𝗶𝗼𝗻 𝘁𝗵𝗮𝗻 𝗮 𝗿𝗲𝗴𝘂𝗹𝗮𝗿 𝘀𝘂𝗴𝗮𝗿 𝘀𝗻𝗮𝗰𝗸.

It's a better option than the regular Pop-Tarts. If you love it and that's your jam, there you go. But I don't really like Pop-Tarts in general. Another example is these cookies. The girls just ate these cookies and they said it was great. They're called "Mmmly's" Simply Almonds. Here's a quick tip, "The tip is to flip". So flip it over and look at the total carbs. You can subtract fiber and sugar alcohol and it gives you a net carb.

That means it won't spike your insulin as much as a regular Pop-Tart might. Now, I love this Keto Krate/Box, it's even my favorite box so far. Only because it came with my favorite syrup. This isn't a snack, but you guys need to try this "Choc Zero Syrup".

I love a protein waffle, which is very simple and easy to make. It's just two eggs, put in one scoop of your favorite protein. Put a little dash of vanilla and use this syrup, it will be incredible.

𝗠𝗮𝗰𝗮𝗱𝗮𝗺𝗶𝗮 𝗡𝘂𝘁𝘀 𝗮𝗿𝗲 𝗺𝘆 𝗴𝗼-𝘁𝗼 𝘀𝗻𝗮𝗰𝗸𝘀.

But that was just a side note. Here are my favorite snack if I really need to snack. I'm usually going to snack on a cheese stick or macadamia nuts. I'm quite boring when it comes to food. I don't love to try new things. Years ago when we were still making a whole bunch of Keto recipes, I would try new things.

But I honestly stick to the things that I love. I can eat the same thing over and over again. I can eat the same lunch, breakfast, and dinner. If I need a snack, it'll be a cheese stick, Almonds, or Macadamia nuts. That's how simple I am.

But I realize some of you are not the same, and some want to have a whole bunch of options. So these Keto boxes will be fun for you. It will give you things to try without buying a whole bunch.

𝗦𝗻𝗮𝗰𝗸𝗲𝗿𝘀 𝘄𝗶𝗹𝗹 𝗹𝗼𝘃𝗲 𝘁𝗵𝗲𝘀𝗲 𝗞𝗲𝘁𝗼 𝗕𝗼𝘅𝗲𝘀!

But I want you to honestly think about this question as you're going throughout your day, or when you find yourself going to a Keto box for snacks...

Am I hungry, or am I bored?

You do not need to be eating every two hours. You don't need to eat a snack just because it's in front of you. "Out of sight out of mind". You can still overeat good food.

So if you can understand the concept of not eating when you're not hungry. You don't need to eat a snack just because everybody else is snacking. You probably need some water.

These types of Keto snacks from this Keto Box, for me, are like traveling snacks or on-the-go snacks. Maybe when you're running out the door, and you've got two kids to drop off at sports and piano lessons. If you stay in the car for the next two and a half hours, then it's best to keep some of these keto snacks in the car.

These are better options so that you don't have to go through the drive-thru. But they do not need to be an every single day option. There's really no shortage of keto snacks.

My Favorite Keto things are super simple...

• Almonds

• Macadamia nuts

• Cheese sticks

• Pickles

• Hard-boiled eggs

I love all of those things, and I usually gravitate towards those options instead. So if you're not experiencing the fat loss that you want to, we've already looked at your food and reevaluated what you're drinking. You're paying attention to inches lost, and clothes fitting differently. But it's been months and months of no progress. If that's the case then want to see everything you're eating, and how much you're eating.

AMELIA: Be mindful of the little things.

𝗠𝘆 𝗱𝗮𝘂𝗴𝗵𝘁𝗲𝗿, 𝗔𝗺𝗲𝗹𝗶𝗮, 𝗶𝘀 𝗮𝗹𝘀𝗼 𝗼𝗻 𝘁𝗵𝗶𝘀 𝗷𝗼𝘂𝗿𝗻𝗲𝘆 𝘄𝗶𝘁𝗵 𝗮𝗹𝗹 𝗼𝗳 𝘂𝘀.

Why don't you come and teach them? This is great, here's a lesson from Amelia my 14-year-old daughter...

AMELIA: So I've been tracking my food just because I'm working on protein intake. I want to get the game, and we're working on muscle. So for example this Keto snack has over 190 calories. And if you're not mindful, and you just eat one whole packet, then you literally just downed 200 calories just like that. If you're trying to lose weight, you can't overeat.

That's good! I like that! My daughter does not have an eating disorder. Some people actually message me asking why my soon-to-be 15-year-old daughter is talking about calories. First of all, I have four daughters, and they listen to me talk to you, amazing people all day long. They're going to hear me coach women on food, which gives them a good awareness.

AMELIA: It's a good awareness because so many kids go into adulthood and they just don't understand anything.

I have a lot of parents are messaging me saying that their teenagers need help. If you're on the journey to being healthy, then take your kids along with you. Do not talk about being fat or being on a diet but you have to say you are eating healthy.

I also realized that parents don't want to talk to their children about losing weight or saying they're fat because they want to create an issue in their minds. But if you don't have conversations about food with your kids, they will become adults one day and they'll have to start where you're

at.

AMELIA: It's better for us to start now and learn. Not as an eating disorder, but understanding that this is better for us.

𝗛𝗼𝘄 𝘆𝗼𝘂 𝗲𝗮𝘁, 𝘄𝗶𝗹𝗹 𝗲𝘃𝗲𝗻𝘁𝘂𝗮𝗹𝗹𝘆 𝗿𝗲𝗳𝗲𝗹𝗲𝗰𝘁 𝗵𝗼𝘄 𝘆𝗼𝘂 𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗹𝗹𝘆 𝗳𝗲𝗲𝗹.

We also talked about water intake, and also when we were in Florida, the girls consumed way more treats than we normally do. They're very well aware of it, so if they feel like garbage the first thing I ask them is "What did you eat?"...

Let's make sure we understand that food usually correlates to feeling good or bad. We need to help them understand that they can make better choices.

All the girls are in CrossFit. Amelia's goal is to have some serious muscles, so I told her to increase her protein. That's what I was taught by Dr. Ryan, who created ketones. There are just so many things that you can teach your kids about how to have a healthy relationship with food. And it starts with you, it starts with your words, it starts with taking them on a journey with you.

𝗜𝘁 𝘀𝘁𝗮𝗿𝘁𝘀 𝘄𝗶𝘁𝗵 𝗷𝘂𝘀𝘁 𝘄𝗮𝘁𝗰𝗵𝗶𝗻𝗴 𝗮𝗻𝗱 𝗼𝗯𝘀𝗲𝗿𝘃𝗶𝗻𝗴.

We all know that kids watch you, they emulate you, and they copy what you do.

Or they could also do the opposite. If you're constantly saying that you're fat, or mom and dad needs to lose weight. Then they will probably say, "I'm not going to eat that salad, that's mom's food and she's on a diet"... Watch your words and be mindful of what you're saying.

Your goal is to get healthier and stronger, feel better, walk further, sleep better, and have a happier attitude.

Alright! Going back, if you're a snacker, be mindful of your snacks and how often you are snacking. You don't need to eat if you're not hungry.

You don't need to be eating stuff like these Keto snacks every single day. You can instead choose things like almonds, cheese sticks, pickles, or hard-boiled eggs, every single day if you need a snack. These Keto snacks, I feel are used for fun or special occasions.

And if you're not experiencing the fat loss that you want, then be very aware and pay attention to the prepackaged snacks that you're eating. The Keto boxes are always fun to open because I like to see what's in them. Again, I'm not a snacker but I needed to have something so I'm drinking my protein shake before I go to the gym. I usually drink it after, but it's a Keto protein and the flavor is called lemon shortcake, it's incredible.

It's from my company called PRUVIT. We have a fun sale going on because we're celebrating 7 years of drinking ketones, it's an incredible tool. If you need protein, drinkable ketones, or electrolytes, and you've never tried my Mom Fuel before, you can message me and we'll chat.

Otherwise, I'm here to help! You guys have an incredible day, and I look forward to chatting with so many of you. We'll talk to you soon. Bye, everybody!

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