Month: December 2017

Why the KETO Diet Might Not Be For YOU

Posted on December 27, 2017 by - Balanced Living, Healthy Eating

Why the KETO Diet Might Not Be For YOU

There really is no one size fits all approach. We all know that.

There are some key ingredients to any kind of “plan” out there that I would argue are essential for anyone, though:

  • Based on whole foods
  • Includes a good amount of healthy fats
  • Eliminates (or at least drastically reduces) processed foods
  • Gives your body what YOUR body needs (this is where things get confusing)

So. This list really leaves a lot under its umbrella. I consider this a good thing.

We all have different needs, but also different values surrounding our diet and lifestyle and different things we just plain are or are not interested in.

It’s no secret, I am a big fan of the ketogenic lifestyle. I’m also a big fan of the paleo lifestyle. Why do I promote KETO so. darn. much?? Because I have seen it help people over and over again, get to a place they JUST COULDN’T no matter what they did. It allowed them to start burning fat for fuel and reduce inflammation and FEEL GOOD.

My goal is to share how to follow a keto diet focusing on a whole foods approach AND my programs are targeted toward women. This is HUGE. We are so very different in how our bodies operate then men. You just can’t put your body on the same exact protocol as your husband or boyfriend and expect things to go well.

“Aside from all of this stuff, how do I know it’s the right avenue for me?” Is this what you’re thinking? Well…let me share a few ways to know when it’s NOT right for you:

1) You’re just doing it for some quick weight loss
You need to do your research. The ketogenic diet is not something meant for just dropping a bunch of weight fast and then going back to the standard American diet. This should really be thought of as part of a lifestyle: teaching your body how to burn fat for fuel and creating habits that are sustainable and that promote a healthier overall you.

2) You’re not ALL IN
The ketogenic diet is not something you can “sort of” do. You’re either following it 100% or you’re not. Now, there are big benefits to eating a higher fat/lower carb diet of any kind. However, the ketogenic diet is very specific in terms of how much fat and how little carbs in order to get into ketosis. If you’re not willing to fully commit, it’s not for you.

If you are married to your excuses more than your desire to be healthy: not for you.

3) You’re vegetarian
Ok hold on here: before you get ready to send me a nasty-gram, hear me out. I am not saying that you CANNOT be vegetarian on the ketogenic diet. But, if you are, it will be DIFFICULT. If you are dairy free on top of it…10x harder. Lots of people are dairy free and do amazing on KETO {in fact some people say it’s absolutely necessary but I disagree}. BUT, dairy free AND vegetarian…different story.

I am a big fan of seeing people include good grass fed, hormone free, organic meats in their diets. The ketogenic diet is NOT high protein, but moderate. And those protein sources are important. I also don’t like to see women try to meet their protein needs with soy based products do to potential hormone disruption.

Here is some further information on the topic: red meat in particular.

4) You’re mourning over the thought of giving up your sugar and fast food.

Okay. I’m not saying the ketogenic will NEVER be for you. However, a much better plan if this is you, would be to taper down. Start with Paleo, which cuts out the sugar and processed foods and go from there.

Truly, there is A LOT of tasty food you can eat on the ketogenic diet that makes it pretty easy for people to follow compared to other plans. But, if you have not yet pried your little fingers off the convenience foods and sugar, it will be harder.

5) You feel like you’re “all in” but you don’t want to worry about the “details”

Well, you’re going to have to worry about the details if you want good results AND if you want to feel good doing this.

The ketogenic approach is not just any old “diet”. Think of it like this: your body has been used to a certain kind of fuel for quite awhile. That means at a cellular level your system has adjusted and adapted to what you feed it. Truthfully, the ways in which it has adjusted and adapted are very likely NOT IN YOUR FAVOR! But, any change, even good change, takes some deliberate effort.

Changing the type of fuel your are giving your body will mean changes big and small from the outside in…all the way down to your individual cells.

This is why the type of fats & proteins are crucial. This is why {you will hear this in my programs} electrolytes are CRITICAL. This is why you HAVE TO BE PURPOSEFUL.

Okay, I know I probably made KETO sound like a big scary, hairy, overwhelming thing to jump into: but it’s not.

You just have to have a good talk with yourself and do your homework before deciding if this is a good fit for you or not. No one wants to try a program without being fully committed only to walk away feeling like they failed. Again. I sure don’t want that for you.

Did you make it through the list and you’re STILL interested in KETO? You’re saying: “heck YES. I went through that list and I know: I’M 110% READY!!” Then I want to invite you to join one of my upcoming programs OR, if you’re the person who has done gobs of research and you just need a meal plan and a little jump start: I have an option for that too!

Starting January 1st my KETO for Women Groups are starting {I run them monthly}! Find out more and/or sign up here.

I hope you all had a FANTASTIC Christmas and that NO MATTER WHAT you do with your health and fitness, that you do it with purpose and intention and that you FEEL AMAZING! <3

5 Basics You Need to Get Started on the Ketogenic Diet (psst: it’s pretty simple!)

Posted on December 20, 2017 by - Balanced Living

You’ve been spending months pinning keto recipes on Pinterest, reading blogs and watching YouTube videos all on this high fat way of life. You’ve even made yourself a bulletproof coffee or two. It’s time, you’ve decided, to jump in with both feet!
Now what?

Here are a few basics that I HIGHLY recommend to anyone getting ready to embrace this awesome lifestyle!

BUT FIRST…

Please let me take a minute to let you know that this whole keto thing does NOT have to be complicated! It really doesn’t! You can easily get overwhelmed and tripped up by all the differing opinions and perspectives out there. But if you take ONE piece of advice from me let it be this: YOU DO YOU! You decide how you want to do Keto and let everyone else do it in their own way as well.

What do I mean by this??

Some people like to track macros, some don’t. Some include dairy and peanut butter, some don’t. Some people test their ketones, others don’t…. and on and on. You get it. There are only truly a few MUSTS for success on the ketogenic diet.

Here are my recommendations:

MYFITNESSPAL

This is a FREE APP you can download on your phone & it makes it super convenient to TRACK YOUR MACROS.

Do you have to track? NOPE. But, I would recommend doing it in the beginning if you are totally new to this whole thing. Why? You will be surprised with what foods have carbs and how high they can be! If you truly want to get into ketosis, it is important to figure this piece out early on.

Do you have to use myfitnesspal as your tool of choice? NOPE. But, it’s FREE and pretty easy to use. There are others out there. If there’s something else you prefer: go for it! Remember: YOU DO YOU. I just caution against making things too complicated for yourself.

Do you need to purchase the PAID version of myfitnesspal? NOPE. Don’t need it. Everything you need you get with the free version.

ELECTROLYTES

They are important for everyone, but EXTRA important when you’re following a ketogenic protocol. When you are starting out with this new way of eating your kidneys will shift from retaining water & sodium to getting rid of them at a faster rate. Of course our bodies will work to keep everything balanced and due to this our blood volume shrinks to maintain sodium blood concentration. What does this feel like? Irritability, brain fog, headaches, fatigue, constipation…KETO FLU

But don’t worry! We can do something about it! ??

Making sure you are getting enough electrolytes will help stave off these keto flu symptoms! You need:

  • Sodium (5000-7000mg)
  • Potassium (1000-3500mg)
  • Magnesium (300-500mg)

SODIUM: I use sea salt & Himalayan salt & just make sure to use it on my food. If I am having a day where I am particularly fatigued, irritable, having brain fog…I’ll put some in my water with lemon. I also take a little pinch before a workout & it helps with stamina.

POTASSIUM: You can typically get what you need from potassium rich foods (listed below) & you do need to be careful that you do not overdo Potassium as that can be dangerous.

  • Spinach
  • Avocados
  • Mushrooms
  • Meat
  • Blackberries
  • Broccoli
  • Radishes
  • Kale

MAGNESIUM:
You really need to supplement for this. Over 80% of Americans are magnesium deficient which causes a whole host of issues. When you are following a ketogenic diet, your levels will drop even further, as mentioned above. THIS IS IMPORTANT!!! You MUST supplement in order to feel good and replenish your electrolytes!

You can find a pill form or powdered drink. Also, soaking in a bath for 20 min in Epsom salt is an excellent way to absorb magnesium into your body {magnesium also helps with muscle fatigue & cramps, constipation and sleep}. What I recommend and use {a couple different options}:

Natural Vitality Natural Calm Plus Calcium Magnesium Anti Stress, Organic, Raspbery Lemon, 16 oz

Triple Calm Magnesium – 150mg of Magnesium Taurate, Glycinate, and Malate for Optimal Relaxation, Stress and Anxiety Relief, and Improved Sleep. 120 Capsules.

STOCK YOUR KITCHEN WIT KETO FRIENDLY FOODS!

In order to stick to this, you need to set yourself up for success! Remove the garbage from your house & keep a basic supply of keto foods stocked at all times so you don’t find yourself reaching for things that will derail you.

As a holistic health coach, I encourage people to buy things that don’t just match the macronutrient profile you need to aim for, but also are free of chemicals, hormones, preservatives, nitrates & nitrites & pesticides, etc.

WHY?

All of these artificial and harmful substances in our foods cause underlying issues that have HUGE long-term impacts on our health. Everything from hormone disruption, chronic inflammation and autoimmune conditions to neurological conditions. I sure hope your goals in regards to your health go beyond just looking good in a bathing suit.

Where can you shop and not spend a FORTUNE??

The good news here is that a lot of grocery stores are starting to carry healthier options that are free of all the crap. This is AWESOME! However, if you’re like me you A) like a good deal and B) love convenience.

If this is you, I invite you to check out Thrive Market online! They offer TONS of amazing options that are organic and HEALTHY at a fraction of what you would pay at most grocery stores. Their mission is to make healthy foods more accessible to everyone both financially and by delivering them right to your door {I know not everyone has a grocery store in their that offers good options}.

With Thrive Market you pay a yearly membership fee {like Costco}. HOWEVER, you get to try your first 30 days FREE! Also: shipping is always FREE on orders over $49 {HELLO…do you EVER walk out of the store with less than $49 worth of groceries when you go for more than just a couple of items?? Me neither!}.

Use my link for Thrive Market here and get 25% OFF your first order!

Some of my favorites from Thrive: macadamia nuts, NuCo wraps {coconut wraps}, coconut oil, Lily’s dark chocolate, pink Himalayan salt, Swerve, Primal Kitchen mayo & dressings…to name just a few!

A BLOOD KETONE METER

There are 3 ways you can test your ketone levels:

1. Urine Strips: super cheap but I would NOT RECOMMEND this.

When your body starts producing ketones at the beginning of your journey the urine strips will indicate this by showing you a color on your strip that lets you know what level of ketones it detects. HOWEVER, in the beginning your body spills ketones out through urine because it is not efficient at using ketones for fuel ⛽️. Weeks and months down the road your body becomes a pro at using ketones for fuel {yay!! ?} but then they won’t be as prevalent in your urine. DO NOT mess with your head by using urine strips!!! ? You could be deep in ketosis and not know it with these because we need to know what your ketone level is at in your BLOOD, not urine!!!

2. Breath meter: measures acetone in your breath. New machines are becoming available for this as we speak. I personally do not have experience with them so I cannot recommend either way. Research suggests that the level of acetone in your breath is a good indicator of ketones in your blood.

3. Blood ketone meter: ❤️
This is what I personally prefer & recommend. I want true measures of ketones in my blood therefore I love this method ?? There are spendy devices out there but I found one that is very affordable! {They also offer helpful tutorial videos which I watched to help when I first started and to be SUPER HONEST: I was scared to prick my finger ??‍♀️ But the video really helped calm my nerves and it’s truly no big deal now. Plus, the guy has a cool accent and somehow that just makes it all better. I know I’m not the only one thinking this.}

KETO MOJO is what I use. Any other device I found was well over what I was willing to spend. I bought mine for $49.99! AND the ketone strips are .99 right now {if you get in on their founders club offer} rather than $3-4/strip! NO JOKE.

SIDE NOTE about testing your ketones. Is it an absolute NECESSARY thing in order to be successful?? NOPE. Is it helpful YES! This is totally a personal choice and I started out not testing, but it sure does help keep me on track and teaches me a ton about how my body responds to certain foods and even exercise in terms of ketones.

EXOGENOUS KETONES

When your body produces ketones they are considered “endogenous” ketones. When you consume ketones and take them into your body, they are considered “exogenous” ketones.

Considering the fact that you are reading a blog post about the ketogenic diet, it is highly likely you’ve heard of exogenous ketones and have seen advertisements for them. Let me give you a little insight into exogenous ketones:

Are exogenous ketones necessary to have success on the ketogenic diet? NOPE {are you surprised?}. Are they useful? They sure can be!

So, these guys are awesome in several different circumstances, but once again, it is a personal choice as to whether or not you use them.

1. Getting through the dreaded keto flu. Exogenous ketones can really help boost your energy and stamina through this period! If you are good about getting your electrolytes in, then this will add one more awesome tool against keto flu!

2. Mental clarity. I personally like using my exogenous ketones when I have a project to focus on or if I have had a crappy nights’ sleep and need that extra energy. What I LOVE about ketones is that you don’t get that caffeine high and then crash. It feels like natural energy…because it is! Our bodies LOVE ketones for fuel!

3. Before a workout. Exogenous ketones can offer that extra energy source for an intense workout.

4. To help get you back into ketosis. So…for my birthday I chose to indulge with my favorite meal: fish & chips and a hard cider. (Excuse me as I drool.) The next morning I took my exogenous ketones AND got right back on my keto plan with a bulletproof coffee!

IMPORTANT: Exogenous ketones are NOT meant to replace following a ketogenic diet. This is not a tool to use so that you can eat whatever you want. It does NOT work that way and you will cheat your body out of becoming a fat burner {and your results {or lack thereof} will show this. If used correctly, exogenous ketones can be a fantastic tool in your tool belt on your keto plan!

What I use & recommend {and WHY}:
I have tried several different exogenous ketone brands. I LOVE Perfect Keto because they were created by a functional practitioner (Dr. Anthony Gustin) who aims to provide a product without all the unneeded “junk” in it. He also purposes to have a more affordable product (there are some EXPENSIVE ones out there!) that you can easily access by just ordering online. I like simple. I like effective. I like functional. We have a winner!

Now for a plan…

If you are going to be successful with a ketogenic protocol, you need to be committed. Make sure it’s the right time for you. Make sure you are ready to dive in and not let distractions derail you {life will ALWAYS bring distractions: its ultimately up to you}.

If you’re ready but need some extra tools I would like to offer some of mine!

For $19 you will receive:

  • A list of keto friendly foods to stock your kitchen with
  • My very own list of staples that I personally always keep stocked in my kitchen
  • A 4 week meal guide complete with recipes that you can use & modify to help you start out on the right food

**please note, part of how I support this blog and my desire to help people with their health and fitness goals is by partnering with companies that I personally use and recommend. Therefor, there are affiliate links on this post. One of which includes: healthwithjessica.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to “www.healthwithjessica.com” (amazon.com, or endless.com, MYHABIT.com, SmallParts.com, or AmazonWireless.com).

The Pursuit of Happiness: 3 Steps You Can Take to Retrain Your Brain

Posted on December 13, 2017 by - Balanced Living

Every single thought you have creates a chemical reaction in your brain. EVERY. SINGLE. THOUGHT. This changes the physiology in your body.

Our negative thoughts, therefore, if left unchecked, will obviously takes us down a road toward anxiety, depression even obesity, violence, job dissatisfaction…etc. This is according to Dr. Amen, who I would consider to be a brain guru. He attributes our overall health and success to our brain health.

Now, before you get all carried away and think we all need to have a Pollyanna perspective on life, do understand that there is an appropriate amount of anxiety that is designed to drive us to make positive changes. If you are an individual who practices more of the “ignorance is bliss” way of life, and your responsibilities get lumped into what you ignore…this is absolutely the WRONG direction to go down. Or if you choose to stuff your feelings, so speak, rather than dealing with them…same outcome. It will lead to more UNHAPPINESS as you are not living in reality, letting problems mount and feelings fester. These things WILL come out someway or another {not to mention, people in your life tend to suffer from this way of living}.

If, however, you find yourself “stuck” in a negative thought pattern and you are able to be real enough with yourself to know that this steals your happiness: there is hope. There is a ton of hope, in fact.

Here are three very practical things that you can start doing TODAY to help retrain your brain <3 PROTECT YOUR BRAIN

Our brains are far more susceptible to damage than most people think. One reason for this is that we are used to walking around like this and the symptoms we deal with seem “normal” when in fact they are not. For example: sleep issues, mood disorders, problems with focus and brain fog, memory issues…just to name a few: these are issues that we attribute to age or stress, and some of that is true. However, we can do a lot to experience far better brain health and therefore, far better overall health than we give credit for.

Start with the obvious stuff: wearing a seatbelt, wearing helmets when appropriate, being careful with how sports are played (there is a plethora of information out nowadays regarding the brain damage football & soccer players in particular sustain and how it impacts their lives later on).

Think about what goes into your body: drugs, alcohol, too much caffeine, certain medications, smoking. Many of these substances reduce brain flow by a tremendous amount, which in turn decreases brain activity.

In addition to those things we take into our bodies, it is important to reduce your toxic load from the things we don’t mean to put into our bodies: Cleaning supplies, detergents, dryer sheets, fragrances, beauty supplies, pesticides… Research is finding that this toxicity is connected to ADHD, Autism, lower IQ, chronic inflammation and more. These issues are even being found in babies born to mothers exposed to environmental toxins

Sleep: too little sleep, or poor quality sleep will cause damage that can appear like heavy drug use or even chemo on your brain. Our brains repair during sleep. If you are chronically lacking sleep, you are depriving your brain of this repair.

Manage stress: this can be a hard one, with the fact that some stressors are unavoidable. However, consider ways in which you can reduce or better manage any chronic stress you currently have. This might look like counseling, adding exercise to your routine, perhaps saying “no” to some things and reducing the load you have on your “plate”, it might mean changing jobs… The bottom line is that chronic stress will cause stress hormones to build to the level that is toxic to the brain and will even kill brain cells.

FEED YOUR BRAIN

Our brains thrive off of healthy fats and omega 3 fatty acids. Our Standard American Diet {SAD} greatly lacks in these areas and instead is extremely heavy in sugar and simple carbs which leave the brain deprived and us feeling, lethargic, craving more junk, moody, with blood sugar issues, with chronic inflammation, with brain fog. Diets like PALEO & the ketogenic diet are PRO BRAIN! It is important to get rid of old messages we have been taught about saturated fat and cholesterol {both things our brains NEED!!} and to let go of the “low fat” mentality! ALSO: eat your eggs, most importantly the yoke!

BE PURPOSEFUL ABOUT GETTING RID OF THE AUTOMATIC NEGATIVE THOUGHTS (ANTS according to Dr. Amen)

This takes some dedication, but it can do WONDERS!

“Research by Mark George, MD and colleagues at the National Institutes of Health demonstrated that happy, hopeful thoughts had an overall calming effect on the brain, while negative thoughts inflamed brain areas often involved with depression and anxiety.” Amen Clinic

How do you do this?? You can start here:

Consciously challenge your thoughts: rather than let your negative thoughts run wild and direct your day, your mood, your outlook, face them, challenge them and change them. Of course it won’t feel natural to do so and your mind will want to snap back to that comfortable negative space, but just keep doing it! “Fake it ’till you make it”! Get yourself in the habit if switching to a positive thought and eventually it will happen automatically.

So there you have it: three things you can start doing TODAY to change your brain from limping along and being unhappy, to thriving! I know the first step contained a lot of different things. So: cross off the ones that are not an issue for you. From what is left, pick one item and work on that one thing until you have effectively changed it and can move to the next thing.

DO NOT try to change too many things all at one time!! This is a sure way to fail and then feel worse than when you started.

If you are at a stage in life where you need some guidance along this journey, a health coach can be a great benefit to you. I am happy to set up a free 30 minute consultation with you and come up with a plan/program to help you become the happier, healthier, more vibrant person you want to be!

Set up a consult through email: jessica@healthwithjess.com