April 5, 2020
  • 3:53 pm Fun Meal Prep Idea: Yellow-Colored Lunch Box
  • 3:53 pm Gilbert’s on Main serves New York Style Deli in Bellevue – KING 5 Evening
  • 3:53 pm Keto diet Meatballs with tomato sauce ASMR cooking No talking
  • 3:53 pm John’s Texas Tenderloin Roulade
  • 2:53 pm Why You Should Try “Cook Once Eat Twice” Meal Prep | What We Ate Over a Weekend (Healthy Recipes)

there are way too many occasions
where I’ve heard people online or even in person talked about the fact that
Keto and I called it a fact it’s not a fact but about the idea that Keto is not
sustainable I want to talk about that today because I think it’s ridiculous
and I want to let you understand why hello everyone welcome to Mind Blowing
Health and Wellness with Violet I’m Violet I’m a psychologist and the reason I make these
videos is to help people to understand that your mental health and physical
health come together to create your overall sense of well-being so first
let’s just talk about me for a second I find the idea of lifting weights
absolutely repulsive and I I don’t have fun when I do it so would that mean that
because I don’t like to lift weights that I couldn’t keep myself physically
healthy answer to that is no of course that’s a ridiculous thing to say right
because before I ever decided to put a weight room in my home I was
longboarding I was snowboarding I was skiing I was rollerblading I was biking
I was so basically what happened there because I don’t like lifting weights I
found other ways to move my body and keep my muscles strong what I’m trying
to help you first and foremost to understand is that if I really want
something to happen so something for my better health something for my better
finance something for my mental health if I want something to happen I’ll find
a way to make it happen and the same exists for you if you want something to
happen you are gonna find a way to make it happen I’m starting there because I’m
gonna go through four things right now with you about how you can make keto
sustainable and I need you to understand that piece of information because what
I’m about to say multiple ways to actually make it happen the first way to
make keto sustainable is to make it easy and honestly in terms of diets and ways
of living ways of eating I can’t splined a easier way of eating
that’s healthy because the only thing on a ketogenic lifestyle that you actually
need to know to do a ketogenic lifestyle well is that you keep your grams of
carbs under 20 if you do just that one thing and that one thing alone
keep my grams of carbs under 20 every day all the time no exceptions and I’m
eating food then you will get into ketosis and you will be in a ketogenic
situation so keep my grams of carbs under 20 that’s the basic basic
principle of keto that’s what keeps you in ketosis so what happens to fats and
what happens to protein your protein that you were eating now is going to be
calculated the same way that it was calculated before and chances are most
people who are eating protein on a ketogenic lifestyle who came from the
standard American Standard Canadian diet did not know how much protein they were
eating before so the first day I’m gonna start with is if I didn’t know how much
I was eating before how important is it in this way of eating less important
than you would think however basically it comes down to have
a much Bleen body mass you have there’s a certain calculation that you would do
to know how much protein you should be eating honestly I didn’t focus on that
most people don’t need to focus on that however size of a portion of a protein
that was healthy for you to eat beforehand so not when you were over
doing it but whatever was healthy before hadn’t probably healthy for you now but
if you want to double check it’s between point 7 I think to 1 gram of protein for
every lean pound of body mass on you so in my case I believe the calculator told
me that I should be aiming at 90 did I hit 90 all the time no did I go over 90
sometimes yeah did it change my results no but
generally speaking what I did was I normally ate a chicken leg so the thigh
and the drumstick before I started doing heat oh and I just kept doing that and
honestly whatever a pork chop was if it was beat somewhere between 5 and 7 10 at
the max whatever that side that’s what I ate one because
what I was used to eating that’s what I kept eating fat eat until you’re
satiated so if you end up eating until you’re satiated
chances are very good that you’re not going to be over consuming fat if you
force yourself to eat fat you could over consume fat that’s very heavy the
majority of us will not over consume fat unless we’re adding it to our coffee
adding it to everything that we eat were pouring it over the if you add butter to
everything and of course then it’s possible but would you normally have
cooked like that so if you cook somewhat normally and eat the fat that comes
along with the protein that you’re eating the chance that you overeat
you’re fat not very likely yes in the very
beginning we add a little bit of fat to help us to manage the switch because we
took our carbs well low we bring our fats up a bit so that the body doesn’t
have a change in the amount of energy then once the body starts pulling the
fat from us we no longer need to do that because the fats coming here so if I’d
if I eat it my body’s not gonna take it from here it’s gonna use the dietary fat
that’s coming in if you’re trying to lose weight eating extra fat is not
helping you so simple take your grams of carbs down simple the
other question I often get is well do you do total carb or net carb err and
honestly again simple if I have metabolic issues if I have a lot of
weight to lose doing total carb is absolutely gonna help me if I have no
metabolic issues and I’m out of fine weight doing that carb is probably gonna
be completely fine now I started off with metabolic issues I started off with
weight to lose I think saying it 70 pounds is a significant amount and I
didn’t that car everybody’s different I encourage you to try so start living
your ketogenic lifestyle and then see I’m doing that carb am I losing if I’m
losing and I’m feeling better and my inflammation is going away and I have
more energy and mental clarity zit then I can keep doing
that carb which is what I did but if I’m not losing or I still feel achy or if I
have issues I could switch to total carb it really will depend on you you need to
listen to your body all right but you’re aiming at 20 grams of carbs or less in
order for the ketogenic lifestyle to be sustainable it needs to be satisfying
and satisfying has two components it needs to taste good so I need to be
satisfied by what I’m eating I need to like it what I’m eating and it needs to
satiate me I need to feel fueled I need to feel satiated like I’m not hungry all
the time most people don’t continue on a diet
because they don’t like what they’re eating tastes bad or they are hungry all
the time not satiated if we satisfy those two conditions you are much more
likely to be able to go on and eat this way well into the future
now what I find interesting about this is that when you really think about what
a ketogenic lifestyle is we’re talking about the food we’re going to eat all
you are doing is making the same food but not putting carbs on the plate okay
I know that means we’re not eating bread we’re not eating past though we’re not
eating rice or not okay what are we eating we’re eating vegetables we’re
eating high-quality meat we’re eating other foods like nuts and cheese we’re
eating things that are still very delicious we are taking off the foods
that are harmful to us now of course we’re not eating cookies we’re not
eating cake we’re not eating all the junk food this is where people become
very very frustrated because they want to eat cookies they want to eat cake
they want to eat junk food they want to eat pasta they want eat bread here’s the
thing I need you to think about if you think right now today about one year ago
the chips you’re eating today versus the flavor of chips you were eating a year
ago or the style of chips are the chocolate bar you’re eating today versus
the kind of chocolate bars you’re eating a year ago the foods that you are
letting yourself have today so the snacky foods the brand
the the and the and the flavors compared to what you were doing a year ago or two
years ago three years ago what you’re gonna likely notice is that they changed
why because you got bored so you got bored with eating regular chips so you
started to eat cheese flavored or you started to eat barbecue start to eat you
were bored with chocolate bar that had caramel in it and you switched to
chocolate bar that had just nuts so you switch to white chocolate or something
in actuality we make changes to what we’re eating
even in our snacks all the time we will get bored of potatoes and have more rice
for a few months and then we get bored of rice and we’ll have more pasta for a
few months we make changes all the time the change we don’t make is to go from
carbs based foods to fats based foods and what I’m trying to help you to
understand is that when we make that change our health improves and because
it still tastes delicious it’s sustainable our palates change the foods
that we find delicious if we change from carb based foods to
fat based foods actually changes and we will find them absolutely delicious I
know because I’ve made this switch I used to be focused on carbs I used to
love potatoes I used to love chocolate I mean chocolate hmm don’t get me started
on chocolate addictive isn’t even the word but you know what I don’t miss
potatoes at all I have opportunity after opportunity after opportunity eat real
potatoes cuz my daughter is not Quito she eats french fry sheets potatoes I’m
not interested I have opportunity after opportunity to eat chocolate because my
daughter is not Quito I don’t eat it I’m not interested but you’ll notice that
and I have noticed that I begun to love savory things I love nuts I love avocado
my taste has to get my palate has changed you need to understand that when
we eat something we’re used to eating it we seek it out when we’re used to eating
other things we seek them out your palate will change so let’s not be
afraid of make changes that are gonna help us to do
better in life the third thing that Keitel needs to be is repeatable and
manageable and what I mean by that is first of all I will repeat eating things
that I like to eat so if you put foods in front of me that I’m just like chance
that I’m gonna eat that again not likely I don’t care if it’s keto or
not keto if I don’t like the way it tastes I’m going to run away from that
food so the first part about making keto sustainable is making it repeatable you
want to be making meals that you actually love eating which means that
you need to give yourself the chance to find vegetables that you find amazing
you need to give yourself the chance to find meats
that you love and maybe even experiment with other meats that you might not have
tried and then find recipes that you love and the part about making it
manageable guess what most people love Thanksgiving dinner most people love
Christmas dinner it’s I’m an amazing meal everything
tastes delicious we put so much time and energy and effort into making that
perfect pie in that perfect right but yet we don’t eat a Christmas dinner once
a month or even once a week or right it’s once a year we don’t do the
Thanksgiving Day meal once a week why it takes too long to make all those things
and the investment some people start making their Christmas meal so some of
the desserts etc in advance and freezing them because of all of what they the
time it takes to do we’re not gonna do that every week if you want kiddo to be
sustainable you need to make meals that are repeatable so I love them and
manageable to make easy to make that I can make this no it’s gonna taste
delicious and be looking forward to eating it if
it’s taking me hours to make my meal I’m not gonna do it and even myself I made
one meal a day but I still don’t want that one meal to keep me in the kitchen
for four hours right like I make meals that I can put out maximum one hour and
I’m done and I’m eating and you know what even though I find an hour long I
look at the fact that I didn’t have to make breakfast and I didn’t have
to make lunch so for me to give an hour to making supper and know that I’m gonna
love that meal I think that that’s a very fair trade everyone needs to figure
out how much time is reasonable for themselves and then go for that right
and make that meal that you know you’re gonna love because if it’s repeatable so
I love eating it and manageable it’s easy to make I’ll do it on the topic of
being manageable and sustainable when we begin Keadle one of the biggest mistakes
that we do is try to make replacement meals we try to make sure that
everything that we’re having is like what we used to eat before ok so let’s
just think about what we’re doing there for a few seconds so I’m taking all this
time energy effort to create to recreate a meal but low carb so a high carb meal
so let’s say up high I’m going to take this pie and recreate it low carb so I’m
gonna use artificial sweeteners and I’m going to write because and then I’m
gonna introduce sweet to myself which is gonna make me want to chase carbs again
because my brain doesn’t know that this is so my cephalic system doesn’t know
that this isn’t real sugar there’s no sugar there so now my brain
is pushing me where’s the shirt when we try to replace or imitate our old foods
in our current lifestyle it’s not gonna work we’re sabotaging ourselves we’re
taking the foods that kept the sick with inflammation at Alzheimer’s diabetes all
the metabolic issues that were hurting us and we’re trying to bring them into
this world where we’re trying to live a healthier lifestyle so what’s gonna
happen well and the more that I see those foods in front of me the more I
want that old lifestyle that’s supposed to be behind me how is that supposed to
work I want to give you this analogy and just think about this for a second if
you met the person of your dreams and in the course of dating this person the
person wants you to dress a little differently than you usually dress but
you kind of go along with it because it’s a person of your dreams and then
the person wants you to act a little bit different
talk a little bit differently than you usually do but you go about it because
you perceive your dreams and then eventually you find out that this person
is getting you to behave like their old boyfriend or girlfriend are you gonna be
happy to stay in that relationship are you gonna believe that that person
actually moved on but that’s what we’re doing we’re
pretending that we moved on but we haven’t because we’re pulling those
foods from our history into our present those foods don’t belong here those
foods are high carb those foods illicit in us poor behavior from back there if
you want to move on with keto you need to have meals today that are repeatable
and manageable that you love make you want to eat them so that you focus on
the food that you’re eating today so that you can focus on the health that
you’re gonna have today and going forward finally I want you to be
flexible and have options and I know I just three seconds ago said you should
not be making imitation foods and I really don’t believe you should be what
I’m gonna say is this is that you need to have options for yourself so if I do
want to have a dessert I should have some kind of dessert option I still
don’t think it should be something from your history that’s me I’m talking I
think there are Keadle foods that so foods that are born out of people living
a ketogenic lifestyle where they figure things out that didn’t taste good that
are not necessarily sweet we always have the the normal options of cheese and
pepperoni sticks and nuts and different kinds of foods that are fun to eat and
that are just natural foods that we can get but so what if you do decide to make
some kind of keto dessert or keto sweet tasting thing please keep it to a treat
that occurs once in a little while once in a blue moon not all the time remember
every time you eat something sweet you remind yourself of that carb life you
used to live how are you gonna move on if you’re trying to make your current
spouse just like your old spouse it’s not gonna work try to find foods and
that you can eat now that are about now right honestly I do find fat bombs
should be an interesting in-between because we didn’t use to eat fat bombs
before even though they might taste a little sweet they were very different
than what we you see it before however remember the more you eat them the more
they engage that cephalic response the more that you’re gonna be pushed towards
carbs so if you do decide to use them use them
as an occasional treat the other thing that I’m going to say that I think is
gonna be really important for everyone who decides to have an occasional treat
or even let’s say you decide to have nuts or cheese or whatever because
there’s carbs in that be flexible in your meal so it’s not because I usually
have a big salad and some vegetables and a piece of meat for my meal that if I
know I’m going to have a dessert that’s a bit more heavy on the carbs that I
couldn’t look at my current meal and say you know what I’m gonna leave off the
salad or I’m gonna leave off and have a carnivore meal because I know I’m going
to eat something that’s a bit car B later I’m not suggesting that you do
this all the time if you’re a person who does well with vegetables and salads
what I’m saying though is flexibility leave myself options right the option to
have a dessert by being flexible in how my day is gonna look my meal remember
this is the day twenty grams of carbs or less in a day so I need to look at all
my meals and how that dessert is gonna fit into all of the day’s worth of food
but it’s possible again I do it all the time if there is an occasion where I
know I’m gonna eat some nuts and that’s a really high in carbs so then I will
make sure that I have a more carnival-style meal if I have no
intention of eating nuts then I’ll have more vegetables and salads look at what
you plan to do know how your day is gonna play out know the times when
you’re planning to have a dessert so that you can plan for it how do we keep
keto sustainable by living a way that makes it sustainable the same way that I
figured out how to exercise without lifting weights I figured out how to
eat healthy and yet within that keto Garant lifestyle and have some
flexibility because I love what I eat so and it’s easy to make what I do eat
repeatable right I would love for you guys to tell me how do you make your
ketogenic life size sustainable what do you do give me some give everyone some
clues in the butt in the comments below so we can all live a healthier lifestyle
I want to thank you for watching Mind Blowing Health and Wellness wiht Violet
if you have not subscribed please subscribe I want to see all of you guys
next week thanks for watching share the video talk to you next time

Randall Smitham