Keto Mom here!
Eating a strict Ketogenic diet for most people is not sustainable. But they'll start that way, and then they will fall off, get frustrated and quit. So if you can lower the carbs, meaning simple things. Like you don't need cereal for breakfast. You don't need the buns, those are disgusting. You don't need the side bread, you don't need the pasta, you can live without it or you can have it on occasion. If you just cut back on some of the things that you don't need, and then up more protein, veggies, eat some salad, drink more water, and drink your Ketones, then for sure it will get you on a really great start to creating a lifestyle.
Points to Ponder:
01:14 Winner: Linda Atkins
02:04 My Mom Fuel
02:27 Benefits of Ketones
03:02 Flavor of the day: Berry Blue
03:23 Basics on How to Get Started
03:29 Don't Mess Up Good for Perfect
04:08 Don't Overindulge
05:14 Tracking Your Food
07:27 How Much Water Are You Drinking?
08:19 Eat Less Food or Be Mindful
09:17 Am I hungry?
10:04 Eat More Protein and More Veggies
10:46 Go Move Your Body
11:27 Ketones! Mom Fuel
12:03 Strict Keto is Not Sustainable
13:34 Dexa Fit Scan
14:32 Send a Gratitude Text
16:11 What do you want in the next thirty to ninety days?
17:17 Keep it Super Simple
Full Episode Transcript
Hey! Welcome to the Keto Mom page, it's time for your two o'clock tasting and your Keto tip. Welcome! We're going to dive into, of course, my Mom Fuel. I've been shaking this flavor up a lot, because it's my favorite. And today's Keto tip is going to be about some Keto Basics of How to Get Started. The Keto tip is going to be around getting started. Why? Because you have a new month ahead. If you're one of those people that's waiting for the new month, first day of the week or whatever it is, then tomorrow is your day. Or maybe you're going to watch this in a week, and then you're going to be like "What?"... If you're watching this live, it will make sense. If you're watching this and you're not live, then you just need to get started. So the Keto tip today is going to be based around some very basic steps... So if you're brand new, then let's get started. If you have fallen off the wagon, then let's restart. If you're doing incredible, then here are just some tips for you in general.
By the way, I put in the header of this video, the name of the winner. Linda Atkins! You won Mom Fuel! Congratulations! You're going to get this in the mail, so I need your address...
All right! Where are you tuning in from? I'm shaking my favorite flavor, mainly because so many of you have trials. Either in your home, or on the way and I'm running very low on trials. And so I keep my favorite flavor for myself, but I love all of them and I will drink all of them. All of you have my Ketones, and I'm waiting for more to come in the mail. I still have a handful left, so if you want to know more about my Mom Fuel all you have to do is post five in the comments and we're going to chat.
So you can shake it up, you can stir it, however you choose to do it. Grab yourself some water, twelve to sixteen ounces but my husband uses twenty four ounces. You put this amazingness into a cup, shake it up, drink it and in under an hour you're going to have Ketones in your system.
Ketones help you with your energy, your focus, your appetite control. It's going to help you with your mood and even your sleep. It's going to help you with suppressing your appetite, it's going to help you get your booty off the couch and go for a walk. It's going to help you homeschool your kids like me. It's going to help you not take a nap like me. It's going to help you with some fat loss. It's an incredible tool and I've been drinking it for six and a half years. I love it!
So as you're tuning in, if you already drink Ketones with me, what's your favorite flavor? I love them all, and I'm going to do Berry Blue right now. What did you have for lunch? I'd love to know, because I like to know what you're eating. Here's what we're going to do. If you are brand spanking new, you need to get back on track, or whatever the case may be... I'm going to give you a couple tips on how to get started.
The biggest tip I'm going to say is "Don't Mess Up Good for Perfect". We're not going to wait for the cupboards to be perfect or the refrigerator to be perfect. We're not going to wait till January 1, 202 because that's too far away.
"But the holidays are coming up?!" I don't care! We're going to dive into the next ninety days, and I'm going to give you some tips and tricks. To help you maneuver around all of these days, all of the candy and all of the treats. I'm not going to say that you can't have them, but I'm going to say in between each of these days. Whatever you decide like celebrate with family, out with friends or coworkers. While you enjoy yourself on that one day, you don't need to be overindulging for the next ninety days. So that's number one. Let's be aware of what we're eating, otherwise you and I are going to be chatting by January first.
You might be where you're at today, plus another twenty. Let's not do that. So here's a couple quick tips for you. If you're just getting started, if you just simply want to make this more of, I don't want to say relaxed lifestyle. But probably a "non-trackable" like "Hey! I don't want to track all of my food" versus not being very cooperative. Alright! So are you ready? Okay! Get out a pencil, a pen and a piece of paper and this is what we're going to do. Whether your goal is to stick to Low Carb, you need to get started, or you want to do this without having to track every single thing in your phone or on a piece of paper. Which is actually not bad, we tracked our food years and years ago.
What tracking your food does, whether it's in a My Fitness Pal, any type of phone tracker, or a piece of paper. It gives you a good visual of what you're eating, and it's not going to lie to you.
So oftentimes, if people are saying this isn't working, "I've been so strict for the last month or two. Nothing is moving and I'm just going to give up". And I ask them "Why don't you let me know what you've been eating?". Eventually it comes out like "Well, I had a cheat day on Friday and pizza on Saturday. Then I thought I'll start on Monday and usually I have a little bit of extra things at night"...
What happens is if people aren't keeping track of their food, and in their heads, they're like "It's not a big deal, I ate great. I can go have the extra brownie". They just have too much extra or because they didn't write it down. So it slipped their mind, and come to realize they have had a couple off weeks...
So you don't have to track, but if you feel like you can't stay on track, then it might be a good idea. It's up to you. Now! Here is my top few tips of getting started. Okay! Number one. Some people think this is just for moms, but this is also for dads, for non dads and for anybody. You want to come sit with me? My husband said he'll come chat. Okay! Let me give you some tips and then you can tell them what you think, in order to get their month started off correctly. Say hi to my husband!
All right! Number one, if you are just getting started, or you want to restart. Just up your water, meaning look at what you're drinking. Stop drinking all of your sugar, stop drinking your sugar with a little bit of coffee. Pay attention to what is in your cup, Ketones or water. Okay! Number one, How much water are you drinking? Pay attention to what you're drinking. Number two! Less sugar. So less sweet treats, less junk. Clearly that should be should be a common sense thing, but I just wrote it down for you anyways. All right! The next one is Less Food. Do you think people overeat? Why? America. But not everybody on here is from United States. Wherever you're tuning in from, I'm going to guess that there's no shortage of access to food.
Whether you go to the dentist, is there's cookies at our dentist office? Yes there is! So isn't that crazy? There's candy in the Kentucky dentist's office? Yeah. Like, why would you put that? Why would you do that? Okay! So this is what I want you to know...
When I say eat less food, I just want you to be mindful. Even these last few days, I haven't been hungry at lunchtime. So I just haven't been eating till 1:30 or 2 o'clock. I just want you to know that your body will tell you when you're hungry...
"This has been a challenge for me". Yeah! cause he's usually hungry, and I make lunch... "I think it's probably because we should reassess your workouts in the morning". Why?... "We got to work a little harder, so then you're going to want to eat a little earlier". I work out really hard! So we're talking about everybody else right now and my body has been sore. "That's true"... Here's the deal, eat less food and ask yourself if you're hungry before you eat. Oftentimes we eat because the clock says to eat. If I ate at noon, I'm not hungry, so I don't need to eat. I'm hungry at "2-ish", so I ate.
Okay! So ask yourself "Am I hungry?", or you could have a light snack. Your lunch and your dinner? We often think that we have to have this big old meal with two big sides. Even for lunch, like you have a Low Carb Wrap, but you still ask what you're going to have for a side. You don't always have to have a side. You can have one thing, like a cheese stick, a handful of almonds or a hard boiled egg. That could be your lunch and you might think it's like a snack, but it probably has enough calories as a lunch. So the tip for going into this next month and into the next ninety days before we hit the first of January, and then you reassess your goals.
Ask yourself before you eat "Am I Hungry?" or "Am I Bored?". "Am I emotional", "Is the clock telling me to eat"... That's your tip! All right! We've got a couple more. Just eat more protein, more veggies, more salads and less pasta and potatoes. Easy peasy! Take the buns off the burgers, the croutons off the salad or grab a lettuce wrap.
I say that a lot and my kids can usually recite what I'm saying on a live.
All right! I said move your body. I worked out so hard in the gym. "We should move to Florida"... I work out so hard! "Oh! you mean move your body move" He wants to move to Florida, we live in Minnesota. We lived in Florida for a season and he wants to go back. There's a whole lot of reasons why he wants to move there... But anyways, here's the deal... You don't have to go spend an hour and a half in the gym. Go move your body, play with your kids outside, push your kids on the swing, play basketball.... Oh! You joined a basketball! "I did! Sometimes you have to change your environment". Yes! "You have to change your patterns, and so I've been looking for a way to be able to meet new people. But I'm a second grade teacher, fourth grade teacher, the principal. I take care of some landscaping stuff outside. But I thought it's time for me to put my basketball shoes back on". He is the principal. All right! Last one is, you have to tell them. "Oh, I do? It's this stuff". Ketones! Mom Fuel.
Here's the deal, you're the the Keto Tip of the day is simply "You know what to do". Most people know how to eat. They know that they shouldn't be grabbing the doughnut, shouldn't be drinking a whole case of soda. They know that they shouldn't eat as much pasta and maybe grab the salad. "I'm really not hungry, I really probably don't need to be snacking", "I probably should go move my body and I need to drink more water". But just in case you didn't know that, that's actually how we get started.
Some of you are asking "But wait? Where does the Keto come into place?". Eating a strict Ketogenic diet for most people is not sustainable. But they'll start that way, and then they will fall off, get frustrated and quit. So if you can lower the carbs, meaning simple things. Like you don't need cereal for breakfast. You don't need the buns, those are disgusting. You don't need the side bread, you don't need the pasta, you can live without it or you can have it on occasion. If you just cut back on some of the things that you don't need, and then up more protein, veggies, eat some salad, drink more water, and drink your Ketones, then for sure it will get you on a really great start to creating a lifestyle.
What do you think, anything you want to say?
I think sometimes in life, talking about lifestyles and I've been hearing Stephanie answer questions for six and a half years. It's that same conversation over and over. I was doing so good and then this happened. I was doing so well and then this happened, it's just a birthday party or it's just a celebration. It's just the doughnuts at the work.
We hear it all the time, and so I think the most important thing for you is to understand and truly know why you're doing what you're doing. What are the goals that you're going after. And so what I think is important is once you've identified your WHY, is it's good to have a baseline. It's good to have a good understanding of where you're at.
So today I did something crazy... A good friend of ours he gets this done every quarter. And so I got a Dexa Fit Scan". What's a Dexa Scan?... I sat in this machine for ten minutes and it scanned to me, whole body. And needless to say, numbers can work for you or they can work against you. I'm not going to go through my numbers, that doesn't matter. But the reality is I have my baseline and now I can actually start moving forward on my goals. And if it comes down to the science of just wanting to lose some fat? Because that's what most people typically start with. I think we all know what we need to do. I think all the tips Stephanie has talked about all the time, but then it really comes down to discipline. It comes down to perseverance and it takes takes consistency.
The thing is, I'm sure each and every one of you have somebody in your life, who's on some kind of a journey. Who wants to feel better, who wants to become a better version of themselves. I guess this would be my tip to give you guys...
Think about that person who you know, who's really working to better themselves in their health and fitness. And so often it's easy to give that person compliments and like you're doing such a great job, when they're on their journey. But then when they actually hit the goal, and then keep that healthy lifestyle, we have a tendency to forget.
Does that make sense? I think sometimes it's really important to celebrate the person who's actually achieving a healthy lifestyle on a daily basis. So I don't know if I'm conveying this properly, but I would love for you to reach out to somebody. Just send them a text message and say you know what, Stephanie you've done a really great job. Leading our family, taking care of the kids, making amazing meals and I just wanted to say you inspire me because you've been consistent for so long. That's an example...
So, there's a couple things that he said and first of all, I do love that idea. Like before you end this month, I would actually say send a text message to somebody that you value in your life and say thanks for being great and what are they great at. Number two, you said something that I thought was great. It was what are you going after, over the next ninety days? So I think oftentimes we want to lose some fat... And if you tune in to the our Mindset Mornings, we're reading a book and just sharing little snippets every single morning. One of the things that we did this last month was actually write things down and write our goals down.
Well my question to you is "Do you know what you want in the next thirty to ninety days? What do you feel like you can accomplish from now, until the end of the year?... Get a piece of paper out and write it out. It's different when you write it, versus just think it. Share it with somebody, or I'd love for you to share below.
What are you committed to for the next thirty days or for this next month? Do you want to go to the gym four days a week? Are you going to up your water intake? Are you going to have zero treats except for on one or two days, where you go spend some time with family? Maybe commit to Ketones? Maybe you're going to cook at home, no going out to eat for thirty days? Whatever it is, what goals are you committed to, to get you further along in your journey and the next thirty days...
So good! Reverse engineer it, write it down, understand your why, and then come up with a game plan. Sometimes the hardest part is taking the first step and let that be your first step. Just creating the plan, writing it down and then keep it super simple. Drink more water, eat less food, and ask yourself if you're hungry... If you want to know more about my Mom Fuel or your Dad Fuel, because you drink it. People asked me the other day "Does your husband drink this". I'm like "He's the one that showed it to me". Every day!...
So we did have a winner from yesterday's drawing, I already said her name, Linda Atkins! You won one of my trial packs! If you want to know more about my Mom Fuel, Dad fuel or People fuel, post five in the comments. Otherwise, if you press the share button, let me know because your name will go into a drawing for more Ketones on the next Live. Or they can go directly to where they can get it. Because sometimes people don't want to ask questions, they just want buy something. Oh if you want a trial you mean? Yeah! So where would they go just to get it? I forget where do they go? Go to momfueltrials.com! Yeah! You'll get something like this. So go to momfueltrials.com or post five below. I do like to connect with you and I want to know what your goals are. I want to know how I can help. If you need a foods list, what questions do you have? So whatever it is, ask the question because that's how you get answers and that's how you get help.
Otherwise, press share because you're name will go into a drawing. It'll be great! Continue to tune in. We share at least twice a day on a live and then there's lots of different recipes, tips and tricks here on the page for you all throughout the day.
Anything else? I think we are complete. We have volleyball and all of our children's activities are starting in one hour. So go send the gratitude texts. Yes! go send a text message to somebody that you just want to say "Hey, I see you. Thanks for being an inspiration. Thanks for taking care of my kids. Thanks for leading by example. I see you"... Go send a gratitude text. That's great! I love it!
Okay, have a great day everybody! Bye!
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