We're going to talk about how to curb cravings, the effects of dairy on your body, portion control, keto snacks, water intake, and the benefits of drinking Ketones. For over seven years. I've been making better choices with drinking more water, cutting out the sugar, moving my body, and being mindful of the food that I'm eating. Hey everybody! Welcome to the Keto Mom page. My name is Stephanie, and we're going to do a two o'clock tasting and a Keto tip. We're going to talk about how to curb cravings, the effects of dairy on your body, portion control, keto snacks, and water intake.
If you knew then what you know now, what would you have done differently?
So we're going to go through Ketones and some tips for you. Also, I have some winners for that little contest we had. I'll post them later, but you're going to be getting a really fun cup and some Mom fuel.
Congratulations to the following:
Levana, Robinson
Marcela, Candice
Kim Dagnan
We'll be doing some more giveaways. But if you've never tried ketones, I've been drinking them for over seven years. It puts you in ketosis in under an hour and it's a tool. If you've never tried ketones, you don't know what they are, and you just want to understand the concept behind them and how they work, you can message me.
I'm shaking up ketones for this afternoon, I call it my Mom fuel. But it's not just for moms, it's for anybody. I love to drink out of a straw. That's your water tip for the day, find a cup that you will drink water out of. I prefer to drink water and ketones with a straw.
You should be drinking half your body weight in ounces of water.
Do you feel like you drink enough water? If you don't, then you need to be drinking about half your body weight in ounces of water. So take your body weight, calculate half of it, and that's what you need to drink.
I'm shaking my ketones now, and it's as easy as putting them in some water. My husband likes 24 ounces, but I usually do 16 ounces. You can use as much or as little water as you want. And my favorite part is using a straw in my ketones after I shake it up.
Benefits Of Drinking Ketones:
I don't need a nap.
I have the energy to keep up with my kids.
It turns my brain on.
I just feel good and I have felt incredibly amazing for over seven years. I've been making better choices by drinking more water, cutting out the sugar, moving my body, and being mindful of the food that I'm eating.
I was way more strict keto years and years ago. Now I don't have to be, nor do I want to be. I prefer to stay carb-conscious or low carb, like buns off the burgers, croutons off the salad, or choosing the best meals possible.
And in doing those things over the course of seven years, I lost a little bit of baby weight that I wanted to lose. I've gotten way stronger, and mentally focused, my brain is turned on the energy. Ketones are incredible, they taste great and this is my fuel of choice. Some people ask me if ketones really work.
If Ketones didn't work, I wouldn't drink them.
Everybody has fuel, but this is the fuel that I choose. If you want to know more and you've never tried them, I've got small trial packs of a variety of flavors. They all taste incredible. I'm going to drink it every day because I feel amazing.
All right! Here are some of the questions that I've gotten over the last couple of days.
Dairy
Portion control
Curbing your cravings
Keto snacks
Water intake
WATER INTAKE
We already touched on water, so half your body weight in ounces of water. Oftentimes people don't like the taste of water. Try adding in some electrolytes or just drink it.
One of our friends is currently working on drinking water because he gets headaches if he doesn't drink enough water. I told him to grab a bottle of water and see how fast he can slam it. Here's a quick tip, set an alarm on your phone every hour that says "Drink your water".
Grab a bottle of water, drink your water every two hours, and have an alarm on your phone. Stay hydrated and drink your water. Part of it just comes down to discipline and a choice. If you want to find an electrolyte, we have some electrolytes you can add to your water to make it taste a little bit better. You can also add lemon to your water.
DAIRY IN WOMEN
Oftentimes, people will say, "I'm eating keto", "I'm following all the recipes, but I'm gaining weight". One of the first questions I usually ask is, "How much dairy are you eating?"... People would say, "In all of my meals and all of my snacks", "I put it in my three cups of coffee".
I just want you to be aware that men and women are different. Our bodies are different.
Women have hormones, and we're dealing with lots of different things.
Dairy is fine in some meals, and at the very beginning when we first started eating keto years ago, I completely overdid the heavy cream and the cream cheese. I still use it in some recipes, but I now rarely use heavy cream.
Heavy cream is heavy, and your body can get a little bloated from it. So if you find yourself eating tons of it, just remind yourself that you don't need to overdo the dairy. You don't need three cups of coffee with tons of heavy cream, and you can lay off. I feel like dairy, heavy cream, sour cream, or cream cheese tend to sit and make you feel bloated.
Yes, it is a thing.
Yes, you can overdo it.
Yes, you don't need to have cheese for every single snack.
Just have the awareness of how much you're eating.
PORTION CONTROL
So you can dish up less food when you're making supper. You don't need a meal with two side dishes and bread. Make less food, dish up only once, or don't fill your plate.
If you need help with portion control, you can download my fitness pal, a carb counter, or a carb manager, and you can track your food for a certain amount of time to help you visually understand how much you're eating.
You don't need to eat to be stuffed.
You eat to be satisfied.
Use smaller plates.
Dish up smaller portions.
Don't make two separate sides, just one.
Those are just little things you can do, to cut back on how much you're eating. You don't need to snack every two hours.
CRAVING CONTROL
If you stay home and homeschool as I do, or you work from home. If you have a sweet craving, go to your kitchen and grab a pickle. Personally, if I eat a pickle, I feel like it completely takes the cravings away. So eat a pickle and you'll be fine. If you have a refrigerator at work, bring a jar of pickles. I'm not kidding, it truly works.
"Out of sight, out of mind".
Staying out of the employee lounge will naturally curb your craving, just because you're not seeing the food.
So getting stuff off your counters, getting candy drawers out of your house or out of your office, will surely help.
If you're at an office, bring your toothbrush. If you're at home, it helps to brush your teeth and use some mouthwash after a meal. It'll take the cravings away. The same thing with after dinner, shut kitchen lights down. Go to your bathroom, and brush your teeth. The kitchen is closed. No more cravings!
Find other distractions like going for a walk for 20 minutes. Do some jumping jacks, change the state that you're in, get out of your kitchen, or get out of the employee lounge. You need to eat a pickle, chew some gum, grab a mint, get the junk out of your sight, or go for a walk until you're fine.
Lastly, choose something different. If it helps to have a strawberry or a little bit of fruit, then go for it. I usually just drink ketones to curb my cravings. And hands down, it's the number one best craving control helper ever.
Do not keep your biggest cravings in your home. For me, it's chocolate chip cookies. There are no chocolate chip cookies in my house. If for you it's the Oreos and you're saying that your kids need them. Your kids don't need it! They can have it at grandma's, and get it out of the house. If it's the ice cream, get it out of the house.
They can have something else that you don't crave or won't grab from them.
KETO SNACKS
What are some keto snacks that you prefer?
I usually tell people "If you're not hungry, don't eat. Don't just eat because you're bored". You don't need to eat just to eat. If you're hungry, grab Macadamia nuts. I like to grab some beef sticks, macadamia nuts or almonds. Those are my go-to because I feel like it keeps me full till my next meal. You can also have pickles, cheese sticks, and hard-boiled eggs.
There are no shortages of keto snacks. There are a lot of prepackaged keto snacks. Are those okay? Yes!
Do you need them every day or multiple times a day? No!
If I'm hungry, I grab a handful of almonds, macadamia nuts, a hard-boiled egg, or I do a protein shake. Little things like that are great snacks.
THE SCALE
But you should not be weighing yourself every day because your weight can fluctuate anywhere from 2-4 pounds.
That's based on what you ate the night before, your water weight, what time you weighed yourself, or even the clothes you're wearing.
So don't get frustrated with that. Instead, I want you to pay attention to things like measurements, inches lost, and how your clothes are fitting. People might start telling you that your face looks slimmer. You now noticed that you can walk further without running out of breath. You can now lift more weights and sleep better.
All those things are signs that you are moving in the right direction and not just the scale. There's a sweet lady here who always said, "Scales are for fish".
Weigh yourself once every week, or once every two weeks just to get a baseline. If you're not eating when you're not hungry, if you've really paid attention to what you're drinking and not overdrinking sugar, and you're drinking more water. If you're being mindful of the food that you're eating, you're only eating when you're hungry and not when you're bored. If you're being carb-conscious, moving your body, or say drinking ketones. Then for sure, you will see the scale going in the right direction.
It's a process! You didn't get here overnight so you're not going to get there overnight. Be mindful, be patient, and be consistent.
You can totally do this! You can always go to ketomomsecrets.com to check on recipes. We have a lot of recipes for you there. We also have a new podcast called ketomomsecrets where you can listen to things on-the-go, instead of watching the lives.
So however you choose to plug in, your presence matters. Thank you for hopping on! This is not just about me and my family, but this is also about you and your family. It's about the value that you give to other people. I truly appreciate you. Have a great day, and we'll talk to you soon. Bye, everybody!
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