MRP Living Light Q & A Nov 10, 2023

Sam. Afternoon, everyone. Welcome, welcome. Just going to wait for a few more people to join us and send a reminder as well. And as you're entering, let us know what you're grateful for. In the chat, Annalisa says, grateful for the sunny weather for today and mild temperatures. Great to get outside for a walk. Yes, I agree, it is a nice day. It's been a little cloudy, so it's nice to have that sun today. And it's still pretty mild for almost mid November, so I'm grateful for that too. Hey, Once again, as you're entering, let us know what you're grateful for in the chat. Okay, so we'll get. Alice says grateful for hot yoga. Yeah, great time of year to do some hot yoga. Bonnie says, I'm grateful for the nice walk and just had my granddaughter. Okay, nice. And if you're able to, would love to see your beautiful faces so you can turn on your camera if you're able to. So today I wanted to talk a little bit about the maintenance phase. I know some of you are just starting or, you know, maybe just midway through, some of you are already in maintenance and really, you know, give you all a little bit more support with that because that is probably the most important part of the program. Right? It's the four week maintenance and then what happens after that as well. Right? Because I'm not saying that the release phase is easy, but you know, with the release phase, we have a lot of structure, right, in terms of what to follow in terms of what specifically from a nutritional standpoint. Right. In terms of what to eat, when to eat, how much to eat, and then as soon as those guardrails come off, so to speak, then it can become a little challenging, right? Because if we don't have a plan in place, then it could definitely get more challenging for people. So really wanted to give you all more support today with the maintenance phase and beyond the maintenance phase as well. So when it comes to the release phase, you take the spray as well as the follow the release phase guidelines up until day 42 and then after day 42, so on day 43, 44, 45, you stop the spray or the drops and then you continue the release phase diet. And then on day 46, that's when I guess we could call that week seven. That first week, you're going to really focus on introducing fats back in. Okay? So during the release phase, we omit fats. Not that they're bad for you, but we really want to tap into the body's own fat Stores, which is why we eliminate fats from the diet so that we can tap into the body's own fat stores. So we definitely don't want to go for an extended, prolonged period of avoiding fat. So we really want to focus on bringing fats back in during that week. And so typically we recommend starting with one new food each day. So the first day on day 46, you might want to add a tablespoon of olive oil to your salad. So you add that tablespoon of olive oil to your salad. If you didn't feel like you had any reaction, then you could do another tablespoon at dinner, okay? And a reaction can be anything. It can be a headache, it can be a skin reaction, it can be stomach upset. Sometimes when you're reintroducing fats back in, if you do too much all at once, you might experience loose bowel movements. So it's not necessarily a reaction to the food, it's more so just a reaction to the amount of fat that you probably had. That's why just keep it to one serving. And there are some guidelines in your practice better modules in terms of what a serving is. Typically, when it comes to food reactions, we find that most people will react to the food shortly after eating it, but it could be up to 72 hours. Now, I'm not going to ask you to wait 72 hours to introduce the next food in because know most people are not patient enough. And I usually find that most people will react to the food within 24 hours. So the next day you'll introduce a new fat, okay? And so on and so forth. Now, the goal is to consume one fat per meal, okay? So you're going to try different fats to see how you tolerate them and to see how you do with them, okay? The next week thereafter, you're going to introduce starchy carbs back in, okay? So typically that'll be things like complex carbohydrates, like a sweet potato or I don't know if many of you have watched the Blue Zones documentary on Netflix right now, but one of the foods that the Okinawa in Japan eat is purple potatoes, right? So those are all really healthy starchy carbohydrates for you to consume. So things like, you know, carrots are on the release phase, but beets perhaps, right? Or parsnips. This is a great time of year to include those starchy vegetables back into your diet once you finish the release phase, right? So, you know, any taro, for example, like any type of root vegetable is going to be Starchier. Okay. This week you can also add in a little bit of exercise, more intense exercise if you wish. Right. So one thing that we really, really encourage people to do, and of course you're going to meet yourself where you're at, is adding in more strength or resistance training. Okay. And it doesn't have to be anything super complicated, Right. Because some people don't even know where to start. Right. But it can be your own body weight exercise, and that's probably what I would recommend for most people. If you're not used to doing any torques, any type of strength or resistance training, there's plenty of videos on YouTube for beginner strength training. You know, there's a lot of YouTube channels for women in their 40s or 50s, even for men to include some body weight exercises. And for most strength training, you can do a lot of it with your body weight. And then you might just need to purchase some light dumbbells. Right? Like 5, 5 pound dumbbells. 8, 10, maybe 15 or 20 if you want to push yourself a little more. Right. But there's lots you can do. There's a lady that I really like to follow. Like I did one of her workouts yesterday morning because I didn't want to waste time going to the gym, so I just did it from home. Her name is Tracy Steen. I can put her information there, but she goes pretty heavy. But once again, you can make modifications to meet yourself where you're at. So just 20 to 30 minutes, at least a minimum of twice a week for strength training, all other days. If you're doing at least 20 to 30 minutes of walking, that's going to be good in terms of bare minimum for you in terms of incorporating activity back in. Okay, let me just put this. YouTube, I've linked it.

Deepa.

Oh, okay. Thank you.

Oh, you're welcome.

Okay. So, you know, that's a little bit about exercise. And in terms of exercise, as we get older for men and women, our hormones change. Right. And typically after the age 4 of 40, within, your muscle mass declines by 3 to 8% per decade. Right. So you really want to make sure you're maintaining lean muscle mass. And for women, estrogen levels can really start to decline as we age as well. And estrogen is important for bone mineral density and lean muscle mass. And that's why resistance training is important because it helps with both of those things. One of the number one comorbidities and issues that happens with a lot of people as they age is falls. And if we don't have the proper bone mineral density and muscle mass to brace ourselves from a fall and to prevent bone breakage and fractures. Then hips can get broken, knees can get broken, and the stats on broken bones is pretty dreary, right? To say the least. So I can't remember the exact number, but basically you're way more likely to die after a hip fracture within that year. Right. So really making sure that we focus on, on movement and on resistance training and exercise. Walking is one of the best ways to improve bone mineral density, you know, along with the resistance training as well. Okay. So of course on the release phase, we just Recommend, you know, 20 to 30 minutes walking. But on the maintenance phase, we definitely want you to start adding some of that resistance in other things that are very cost effective if you don't want to get a gym membership, because by no means do you need to get one. Are resistance bands, right? So you can get those on Amazon as well. They come in different strengths, so to speak. And you can do a lot of resistance band exercises just from the comfort of your own home, right. So you don't necessarily always have to buy dumbbells. And the nice things about resistance bands is you can take them with you when you travel, right. Because they're pretty compact, so you can pack them in a suitcase too, right. So resistance bands are going to be a good addition for, for you as well. Okay. And you know, really focusing on the large body movements, right. So things like squats into a shoulder press, things like lunges, right. Even push ups. Right. You don't have to do a full body push up. Start with a wall push up. Right. And then maybe you might progress to a push up on your knees and then from there a full push up. Right. So there's lots of ways that you can be creative within your own home without having to buy any fancy exercise equip. Okay. So after the fats, as I mentioned, you could add in the starchy vegetables, right. And usually you want to do. If you are going to be doing like the days you are going to be doing more resistance training and more activity those days, you'll want to increase your protein and add a starchy vegetable as well with your meals. Okay. On the days when you're just doing more lighter exercise, you may stick to the four ounce protein serving. Okay. You can still do a little bit of starchy vegetable, but once again, the meat, the four weeks of maintenance. The purpose is to see how you and your body does with that particular food. Right. Some people might do great with beets. Some people might not. Right. So it's really to tune into you and your body and how you feel. Those with autoimmune conditions, you know, might want to stay away from certain starchy carbs or certain, you know, things like regular potatoes. Right. Those are nightshades, which might be a little bit more problematic for people with autoimmune conditions. Even while on the release phase, there are some nightshades that are allowed, like tomatoes and peppers. If you feel like you do experience joint pains and they're not improving on the release phase, you might want to try to take out the night shades. But other complex. First you want to do the vegetable complex carbs, like the sweet potatoes and the turnips and the beets. And then you might choose to introduce some grains in. Right. Grain type carbs. We usually find that most people are sensitive to gluten. Know, some of you don't want to hear that, but I would say like 99% of people have some sort of sensitivity to gluten. So with gluten, you have celiac on one end of the spectrum, and on the other, in between that, you have something called non celiac gluten sensitivity, which is where most people lie, Right. They just don't know it. And the only way you kind of know is if you remove it for a period of time. And it has to be kind of an all or none thing. Right. You have to remove it for at least minimum six weeks, which is what you do on the release phase anyways. And then you could try it on the maintenance phase. Right. Just to experiment, to see how your body responds. Right. So you might have a piece of bread or some pasta. And notice that you get, you know, the five main areas that gluten affects is your digestive system, thyroid, skin, joints and brain. Right. So sometimes we don't correlate gluten to some of those areas. We only think that it's going to cause those digestive issues. But it can cause all those other issues too, things like brain fog or constipation or diarrhea or things like muscle pains. Right. Things like anxiety. Right. Gluten can be a major cause of those type of issues, which we may not necessarily correlate to the gluten itself. So try it out. Right. If you want to. If you already know you're sensitive to gluten, then obviously don't try it. But if you're curious, try it out. Right. See how your body responds to it and really tune into that. Right. If you have an aura ring it's also a great metric to use while you're adding in some of these foods to see how your numbers change. Right. So for a lot of people, when they start maintenance, if they add in a food that doesn't sit too well with them, their resting heart rate is going to increase and their HRV is going to decrease the next day. Right. So pay attention to those things as well. And other. So the grains that you can potentially try or the legumes as well, because those are, you know, starchy carbs as well are things like quinoa or some brown rice or wild rice or some black beans or chickpeas, Right? Those are things that you can maybe experiment with if you know that's something that you enjoy. Right. Just bringing it back in and see how you're doing. Once again, one new thing each day, right? So don't do like rice and chickpeas on the same day, right. Try to separate it by a date and then the week after that you're going to add in miscellaneous items, so to speak, right? So an example might be eggs, right? When you do introduce eggs back in, make sure you're doing the egg white separate from the egg yolk. So the egg white, traditionally speaking, is got all the protein in it, and that's typically what people are going to react to. You do want to make sure that you separate them out because they're very different in terms of composition. Other things that you might try on week 10 is something like dairy, right? A lot of people are sensitive to dairy as well, and they just don't know it, right. So maybe you might try some Greek yogurt or some feta cheese on your salad and see how you do with it, right. You might even want to try some packaged or processed foods like a cookie and see how you do with it, right? So this is, you know, the maintenance phase is your opportunity to really pay attention to how you do it. Foods, right? And then in terms of things like fasting, for most people, like the research and the information that we're learning changes a lot, right? So it just depends on the person. Like, if you asked me maybe two years ago, I would have said continue with fasting, right? But it depends on your goals these days, right? Depends on your goals if you're really trying to build muscle, if you're trying to get, you know, I think also it depends on your personality as well, right? Because for some people, during the release phase, you're fasting, you're having two meals, but you have the spray to support you in terms of any hunger or cravings. But if you find that on maintenance and even beyond maintenance that you're struggling with feeling hungry in between meals, I would definitely suggest eating a third meal. And that doesn't mean that you can't fast. Right? It just depends on how you define your fast. So on the release phase, a fast is defined as 16 hours, but on the maintenance phase, you can still fast for 12 hours if you wanted to. Right. And add that third meal in. Or you might choose to fast for 13 hours or 14 hours, but still add that third meal in. Right. You may not go for the full 16 hours, but I would still recommend at least a 12 or 14 hour fast on the days when you're not going to go the full 16 hours. So you might choose to do a 16 hour fast twice a week. Right. Or maybe three times a week. And then on the other days you might choose to shorten it and have three meals on those days. Right. Especially if you're someone who feels like you're getting hangry and then you know that's going to lead to things like craving sugar and eating the wrong foods. Right. So if you're someone like that, then I would highly, highly recommend shortening the fasting window to 12 to 14 hours and adding three meals. Okay. And pay attention to how you feel. Right. That's one of the most important things through this whole process is prior to this program, you probably didn't really have much an awareness in terms of house or foods or habits or fasting, how that impacted you. Right. So the maintenance is, in my opinion, more, more important than the police phase because that's when you get to know your body and how it responds to and that's going to carry through with you long term. Right. So really pay attention to how you feel. I usually recommend keeping a, some sort of journal. Right. Like a food journal. So you can document like what you added in and how you feel. You can document how you feel with more fasting or less fasting. You can document how you feel with three meals versus two meals. Right. So you want to kind of keep a log or a record of all of these things. Elisa's asking is gluten free oatmeal okay. For the maintenance phase, I used to have it with cinnamon and honey. So once again, that's something that you're going to try and see. Right. Another thing that you might want to measure, and we don't want you to become overly obsessive about it, is your weight. Right. And more so using that as a Way for you to indicate if that food is causing inflammation. Because if you did introduce gluten free oatmeal in and the next day your weight went up like three pounds. And you felt like it was a regular day in terms of you still got good quality sleep, you didn't have like some crazy stress the day before. You know, all those other variables are kind of, you know, the same. You had your daily bowel movement and your weight went up three pounds. Well, you didn't eat three pounds of oatmeal, but it could be an indication that that oatmeal may have caused inflammation in the body, which is causing you to retain water.

So.

Try it out. Right. And some ways to the oatmeal, like oatmeal, I don't know, it's like there are so many things that you read out there in terms of, you know, it's a lot of sugar. Some people say it's really good for you. But, you know, once again, I don't think we can just make blanket statements on a lot of these type of foods. Right. It depends on you and how you respond to the food. And some ways to mitigate, like a blood sugar spike from something like oatmeal, because it is a grain, is in addition to adding cinnamon. Cinnamon really helps with blood sugar balance. But I, you know, occasionally if I make it, I don't. I'm not a big oatmeal fan, but I'll occasionally make it for my son is I'll add walnuts to it. So I'll just take a handful of walnuts and crush them into the oatmeal and a tablespoon of hemp seeds. Right. So then you're getting a little bit of protein and fat in it as well. And you can even try adding some collagen powder to it. Right. Usually collagen powder is pretty tasteless. Right. And those are some things that in terms of supplements, you might want to consider adding in when you're on the maintenance phase, as well as collagen. Because sometimes some people just, if you did lose a lot of weight, you might be experiencing some loose skin. So the collagen can help with that. And then also adding in a omega 3 fatty acid supplement, especially if you don't eat fatty fish two to three times a week. Yes. So, Debbie, you will still have access to practice better. So the program is approximately 10 weeks total. So after your release phase, I would still recommend putting in your journal entries. Right. Don't stop putting in your journal entries after the release Phase, you can still put them in for another four weeks. And in terms of like the program modules, like, you have lifetime access to that. So you can always log into practice better at any time and review the program modules at any time. Alice and Lisa, is there anything that I missed that you guys want to add?

I think that was very thorough, so thanks for that, Deepa. And one thing I invite everybody to do is kind of just notice, same thing that you're doing as of right now on the program. Notice when you are gravitating more towards, you know, sweets or carbs or whatever have you, you know, your mental state, emotional state prior to, if it's for the right reasons, building up bone density like Deepa touched on as well the muscle mass, bone density. Super important something you can start doing to build some of that up is even calf raises. So without making the full impact of jumping, but you want to start impacting that heel with the ground. So you want to do that even if you're brushing your teeth. I'm a fan of stacking things together so you're not taking more time out your day. You're just finding opportune times to fit that in. So even two minutes of those calf raises when you are brushing your teeth helps build up some of that bone density. And additionally, whenever it comes to like previous foods that you loved, like comfort foods, I know that, you know, a lot of indulgent foods people are putting on pause for this period of time and then they're ready to go and get back to them once they're in the maintenance phase or off the program. And so instead of focusing on, you know, those foods are not good or I shouldn't include them, ask yourself, how can I make this meal more nutrient dense or what can I add to it so that I'm giving myself the gift of fiber, the gift of protein, the gift of whatever. So it's not a takeaway mindset. It's more so of is there a better substitute I can put into this or is there something I can add to make it more nutrient dense? So I'm filling up on the actual, you know, macros and micros that I need versus some of the sugary, more indulgent foods. So finding ways to make little, little agreements with yourself, you know, these little guidelines that, that keep you kind of, you know, rail guarded into where you want to go. So it's a learning process. Enjoy the mistakes. I don't even really look at them as mistakes. Don't even see it that way. You're Experiencing, you're learning, you're finding what works for you and that's what's going to make the long lasting change. So don't worry about perfection, don't worry about if this person's doing this, that person's doing that. It's completely unique to you. So there's no, no problem with rewriting traditions. So I know obviously the holidays are coming up now too. And so a lot of people get together, they bring indulgent food. You know, it's a time where family and community like to bond. And so I say, you know, an agreement I make with myself is bringing a dish that people are expecting, or maybe not expecting, but adding a healthy twist so that, and not necessarily telling anybody, but bringing that dish nonetheless. So I know I can eat something that is nourishing me in the ways that I want, but then also inviting others into my world so that they can try some of the foods that I'm enjoying too. And more often than not, they ask for the recipe every single time because they don't believe that it's, let's say, healthy. So it's okay to rewrite traditions, it's okay to swap things out, it's okay if it doesn't look exactly like it did prior to. And that's what I find happens a lot of the time in the actual maintenance phase, somebody and myself included, you know, you go and you try that food that you've been thinking about, whether it's pizza, whether it's, you know, ice cream, whatever.

Have you.

And so much more often than not, people are like, this doesn't taste good to me anymore. You know, my taste buds have shifted. I'm not craving this. This actually tastes like chemicals to me now or whatever have you. So things might look very different on the other side, but look at it as an adventure. Explore it, get curious with yourself and notice what draws your decision making because that's really what's going to help keep you on track to, you know, after post program two, and then always keep us posted if you need any, any support and have any questions.

Thank you for sharing that. And I think another great point that you kind of touched on there, Alice, was the perfection. Perfectionism, right. That's what we find with a lot of our clients is that, you know, many of you may have this attribute too, where it's, you know, you're focused so much on perfection and there's no way that any of us are 100 perfect, right? And also how that can serve us or not serve us when we have that type of perfection mentality because then it becomes all or not, right? Where it becomes like, okay, I'm going to Thanksgiving and I know it's not going to be perfect, so I'm just going to go all out all this stuff, right? Whereas it doesn't have to be that way, right? You can keep some aspects of your meal really healthy and then maybe indulge in one or two things, right? And as Alice said, your taste buds will change, right? So maybe you might want to have that pumpkin pie or whatever it is and you might notice like, oh, this doesn't taste the same, it's way too sweet. So you might only have like one or two bites instead of the whole slice, right? So really just noticing how those type of things change for you, right? And also learning, right? So when we do slip up or quote unquote, make mistakes or whatever, it is like it's an opportunity for you to learn, right? So instead of thinking of it as like a mistake or oh my God, I screwed up, it's like, okay, well what can I learn from this, right? So if, you know, you did have a meal that was a little more indulgent, well, the next meal, get back on track, right? Instead of going on that downward spiral where it's like, oh, I screwed up, now that's it, over. I'm just gonna like, you know, go off the deep end. No, it doesn't have to be that way, right? You get back on track, right? So really letting go of that all or not mentality is going to serve you well in maintenance and beyond, right? Even for release phase, like sometimes it's hard to be perfect for six straight weeks, right? It's, it's challenging, right? You might have to travel, you might have to go to a social event. So in those instances that you try to stick to the plan as best as possible, right? Try to eyeball 4 ounces of protein and eyeball, you know, 4 ounces of non free veggies. Or maybe you just have a salad and ask for a bowl of fruit as your dessert, right? It's not going to be perfect. It's not going to be the exact quantities, probably going to have some fat in it, but it's one meal out of the six weeks and then you just once again get back on track the next day.

Yeah, and one quick thing I wanted to share as well that I read last week was, and it just kind of helped reframe a lot for me. So maybe it'll help somebody else, but your body is your home it's really the only home we ever have that is permanent, you know, or for the time that we're here, of course, permanent. So how do you treat your home? You know, do you decorate it? Do you clean it out? Do you. Are you careful with the different knickknacks and different things that are going on in your home? How do you nourish your home? So with that, it. It's lesser so of a chore, I find, to do certain things for yourself because so many of us are there for others, you know, and that's a beautiful thing, but we don't always pour that same love back into ourselves. So your home is an important space. Your body is your home.

So.

So put in that self care that you deserve to keep your home clean, to keep your home organized, to keep your home sacred. So, yeah, that was just a little aside. Thank you.

And Analisa, put some stuff in the chat here. Annisa, do you want to speak to that? Yeah.

So for me, I always progress over perfection. It's just like you've been talking about. It's the key for everything. You start where you're at and you keep moving forward. It doesn't matter what happens. You just keep doing things that are going to get you healthy and then your is your heck in check. That's something that I always keep in my mind. If I'm all of a sudden, all of a sudden as deep as they get hungry or my energy crashes or I start having cravings, it's like, okay, what did I do that caused that to happen and what do I need to change? And then the visual that you've given us in the past, Deepa, I love the plate formula of looking and seeing my plate and trying to fill the areas on the plate for what's needed so that consistently, you know, if it's three to five days a week, I'm constantly doing the plate formula and as weekends, holidays, whenever I'm going out, I'm going to add in a few other things and then just monitor for how I feel.

Yeah, thank you. I love that he C C HEC thing as well. Right. Because that is important for us to check in. Right. And also when we are feeling that way, you know, in the past, we may have been very reactive. Right. Where it's like, okay, I'm feeling hungry, like I'm getting hangry, like, you know, you want to gravitate for like that cookie or that muffin or that bag of chips, whatever it might be. But really making sure that you take that pause Right. Because when we take a pause, I call it the power of the pause. Right. Is we can make a different choice for ourselves. Right. And the other powerful thing is if you do end up eating something that's like off plan or not good for you, then make sure you empower yourself in terms of I made a conscious choice to eat that. Instead of feeling like your emotions and your cravings forced you into that, make sure you really reframe it as a conscious choice. Right. Because we always have choice. Right. That's what we really want to make sure we empower you all with is making sure you always have agency and choice over, you know, what you eat. Give me one second. Annalisa, Alice, if you guys want to add to that, just have to give something to my post fan who's here.

Just writing into the chat. So I zoned out for a moment in there. But does anybody have any questions on this topic or any other topic coming up for them in terms of the, you know, reset in general, any of the phases, anything that's you're experiencing? We're happy to provide any support and clarity. We to Nadia's comment, we will definitely be posting more kind of like holiday recipes coming up. So obviously that's a big time where everybody gets together. So yummy recipes and healthy yummy recipes are in the queue. So those will be coming in very shortly. And most importantly also is to try to eat seasonal as best as possible. So in season fruit and veggies, which we try to promote as much as possible during the times because A they're going to be more cost effective for you, B they're going to be grown most likely somewhat locally to you. So the soils that are being used, the water that's being used is all food familiar to your body, to, you know, your system. And then additionally they're going to be a lot more nutrient dense because it's their prime time to grow. So it's a great time to get familiar with maybe some vegetables or fruit that you weren't necessarily familiar with before or didn't necessarily enjoy. I know for myself grapefruits are something that I've never enjoyed in my life, never thought I would. And on the reset because I was using my tongue, scraping because you know, of the, the protocol and everything, I've come to love grapefruits and that was something my taste buds can never handle. So you never know until you try. And even a week can make such a difference. And sure everybody has heard me say this so many times at this point But I'm going to keep saying it. Tongue scraping, fantastic. If you want to change your taste buds, if you want to start enjoying different foods and actually picking up on the different flavors and nuances, tongue scraping is going to be an amazing, amazing habit to add in for numerous reasons. And it takes literally 10 to 20 seconds every single day to implement. It helps with bowel movements, it helps with your oral microbiome, it helps with immunity, it helps with your gut microbiome, and it also helps with bad breath and taste buds. So that's just a small list of all the stuff that tongue scraping can do in 10 to 20 seconds. So. So yeah, it basically all to say try seasonal foods. Your wallet is going to appreciate it more. Your nutrition, your cells are going to appreciate it more. And you never know until you try.

Thanks for sharing.

My pleasure.

Elisa was asking about non dairy milk for tea on maintenance. So once again, it's one of those things that you have to try. Right. See how you do with it. There is a lot of nuance with non dairy milk. So a couple of things. I typically don't recommend oat milk because number one, it may not be gluten free. Number two is, you know, oats, if it's not gluten free, if it's not organic, they're sprayed with a lot of glyphosate. So typically, you know, and another thing is they can be expensive. Right. So if you are going to do a non dairy milk and you don't want to make your own, right. It is way more cost effective. To each your own. But if you don't want to make your own, a couple brands here in Canada. I know the US always has way more auctions than we do, but Elmer Elmhurst is a brand. Elmhurst almond milk, unsweetened. And then there's. I think it's called Boathouse is another one or. I'm getting confused. Bolthouse.

Sorry.

Bolthouse Farm. So. I think it's Bolt House. I might have to go over to my fridge. I think I have one in my fridge. No, I don't think it is Bolt House Farms. Silk. So silk. Just make sure it doesn't have carrageenan. But Silk brand will typically have a lot of, of fillers in it. I know it's just a little splash so it's not the end of the world, but if you can find a cleaner one that is gonna probably be a little better for you. Sorry, it's not Bolt House, it's Greenhouse. I'm just, I'm confusing The names here. Okay, one second. Greenhouse and Greenhouse. This brand is in most grocery stores like, like in Canada here, like Whole Foods has it. I think Fortino's will have it. Sobe's like some of the, you know, things like no frills, like the lower end grocery stores won't. But the quote unquote, nicer grocery stores will. So just show you all your plant milks. Here we go. And once again, obviously we're talking about maintenance, not release phase, but okay, so Elisa, this is the one here. So this one here is organic and it's oat and it has no sugar, so you could try that one. So ingredients are filtered water, organic gluten free oats, organic pea protein. There's a little bit of the sunflower oil, but it's organic which is good. A little bit of baking soda. I guess it's an acidity regulator but it's pretty clean compared to some of the other ones. They also do like organic unsweetened almond milk. So this is the one that I buy sometimes. Once again, it's pretty clean and it's organic. So this is the brand that I prefer. I don't know if they sell this brand in the US I don't think it, I don't think so because it's Canadian, I'm pretty sure. So I'm not sure. How do you feel about organic soy milk? Good question. I typically won't recommend it. I mean any plant milk obviously is processed, right. Because it's not in its original state. I just feel like it's probably a little more processed than something like almond milk. Right. Because almond milk is typically just like round of almonds. Whereas with soy milk there's a few more steps involved, processing involved. In asking, are box nuts okay? I guess you're asking for the maintenance. So I think these would be okay as long as they are in their whole state and not processed in any way. Unless you like add some flavoring yourself at home. But if you're buying like store bought, then they might have some seasoning or like seed oils which are, you know, not going to be as healthy for you. I'm just looking at the nutritional. They are very high in carbohydrates, so that is one thing to note. So, you know, you want to really get to know labels. Right. So let me just share my screen here with you. So this here is here. These are, I think these are. Yeah, these are fox nuts, premium roasted popped lotus seeds, sweet chilies. So these have some sort of flavoring on them. Now if you look at the ingredients. Well, here, here, ingredients are here. So it's got a good oil. It's olive oil. Ingredients look pretty clean, right? But when we look at the nutritional label, we see that for 50 grams, it's got 40 grams of carbohydrates and very little fiber. So only 3 grams of fiber, right. So when you look at the net carbohydrates in that, it's 37 grams, which is pretty significant amount of carbs for one serving. Especially if you eat this on its own, right. If you're eating with a meal, then typically, you know it's going to stabilize your glucose a little more if you have carbohydrates with proteins and fats. But if you're having these on their own as a snack, it's pretty high carb, right? And usually 50. Like a lot of these companies, the way they put a serving size. So that's the other thing you have to know is the serving size, right? Because most people will typically probably eat more than 50 grams in one sitting, right? So we really want to make sure that we get to know our labels and if, you know, the serving sizes, like, these are all, like, important things that we need to kind of pay attention to, right? So this is why, as much as possible, we really try to emphasize a whole food diet. Because when it's whole food, you just kind of have to recognize, you just kind of have to remember the plate formula, right, that we spoke about earlier, which is like, in general, like, half your plate should be veggies and leafy greens. Quarter should be protein. Quarter should be about, you know, be starchy vegetables or starchy carb. You could have one serving of fruit with the meal and one serving of fat, too. Okay. So that's just a very general rule of thumb. Okay. So it's good to ask these kind of questions, right? Because if, if he didn't ask that question, then we wouldn't have gotten into, you know, more information about reading labels, Right. Which is important for you all to be aware of, right? What other questions do you all have? Questions? Comments? No other questions. So I know some people were asking about holiday recipes, so we'll put that in the Facebook group. We have a few holiday recipe books and recipes that you can take a look at. Any other questions before we break?

Do you have a question, Bonnie? I've put to unmute you now? Oh, oh, wait, I think you're still muted.

How about now?

There you go. Perfect. It's really more of a comment. I just want to thank you all.

For the work you're doing.

I'm on, I think, day three of the release phase, and I have two other friends that are doing it with me. And everybody is seeing great results in their first week. And so, you know, this kind of support that's being provided here, so important. This is the first time I've been able to hop onto this call on a Friday. But I will try my best to come back while I'm going through this, because it's. I. I've just picked up. I've just been writing in my journal, you know.

So thank you. That's.

That's all. Oh, thank you. Thank you so much for joining.

Okay, well, any other questions? Okay. Okay. Tripti. What about protein shake? Okay, so. So, yes. So Tripti, I don't know if you're vegetarian or vegan at all, but in general, like, another rule of thumb is at a minimum, you want to try to get at least 30 grams of protein per meal. Okay. And this is more obviously for maintenance or for those of you who are not really trying to lose a lot of weight. Right. So if you. I think for truthy, you're not really trying to lose weight. Correct. Where she. There she is. Yeah. Yeah. Can you hear me? Yeah, I can hear you. So. So for you, I know you're not really trying to lose weight. So are you vegetarian? Yes. Yeah, and that's why I was asking for the fox nuts, because I know they have some protein. I'm having a hard time to figure out, mainly for the protein, what, What I'm supposed. What I should eat, what I should not eat. So that's why. Okay, so there's an app that I would recommend that you download. You can either download. It's called Chronometer. Can you put the. Yeah, I'll put in the chat. Yeah. Okay. Thank you. And for you here. So Chronometer. So in terms of vegetarian protein sources, I'm vegetarian as well, so it is definitely a lot more challenging to get the required protein needs. So do you eat eggs? I think you did say you eat eggs, right? Yes, I do. Yeah. So even with eggs, like, two eggs especially. So two, like extra large eggs is only going to give you about 14 grams of protein. So you definitely need to supplement with a protein shake at least once or twice a day. With Chronometer app, basically what you can do is you can put in your food that you're eating. So if it's something like, let's say you're going to have 4 ounces of tofu, right? So 4 ounces of tofu is probably going to give you, I think it's like 10 to 13 grams of protein. And. Sorry, I'm just. Yeah, it's about 10 grams of protein. Right. Which is not enough. So when you look at your, at your guide, right. There's, When you look at your manual, there's a whole section on, there's a vegetarian section here. It's on page. 26, Recommendations for Vegetarians. Do you see that? Yeah, I did not receive my kit yet, but yeah, once I do, that's going to give you a lot more clarity when you receive your kit. Right. So basically the approved vegetarian proteins are going to be your egg whites, tempeh or tofu, edamame, cottage cheese and beans and lentils. Yeah. Okay, so with this app you're going to see how much protein you get total. Right. So if you do 4 ounces of tofu, which is like a recommended serving size, like I said, it's only 10 grams of protein. So in addition to that, we recommend a pea protein shake. Okay, so the pea protein that we recommend, you're in the U.S. right? Yeah. Okay, so I'm gonna put a link for the pea protein that you can get. So with your meal, you're gonna have the 4 ounces of tofu, you're gonna have the pea protein shake and then you're gonna have 4 ounces of non free vegetables, unlimited amount of free vegetables and 4 ounces of fruit. Right. So that's gonna be your meal. So for vegetarians it's a little different because you are going to have to supplement the protein because the foreign, like the food component of it is generally not going to give you enough. Okay. Okay. So I think I emailed you like the step by step recommendations in terms of what to follow because you're not trying to lose weight. Right. So I think for, you know, about a week or so you'll follow the plan I was outlined and then we can layer some more things on for you. Okay, so you are saying I will get something in an email what I should follow for. I think I messaged it to you. Okay. In the Practice Better app. Okay, I'll look at it. Yeah, I think I sent you the PDF. Okay, now let me just pull it up. So Nadia is saying can you take the protein shake? If you're trying? If you are trying. So Nadia, if you are not vegetarian, then we recommend getting your protein from the food sources that are listed in the guide. Right. So if you, if you eat animal proteins, then your 4 ounces of protein. You're going to have either the chicken or the fish or the beef or the turkey, like whatever the animal protein sources are listed there because that 4 ounces is going to give you roughly around that 30 gram mark. Okay. So the pea protein is only for those who are vegetarian. Okay. But of course if you're in a pinch, then we'd rather you have that than something else. Right. But you know, if you are sticking to the plan and have like make a choice, you're not going to do the pea protein, you're only going to do the animal protein sources and once in a while. I know that sometimes, you know, eating the animal proteins every day can get a little tiresome. So if you did want to sub it out with, you know, some vegetarian proteins, like maybe once, once or twice a week for a few meals, one or two meals, you're certainly welcome to do that. Any other questions or comments? So once I, I'm, I think I'm getting my kit today, so I can just start Monday or so once you receive your kit, you can get started. So for you, because you're not, you know, trying to lose a, lose weight like you, we would still recommend the loading days. You probably, you don't need to get that many calories though. Like 5,000 calories per day for two days is the law. So try to get at least the 3,000 mark, I would say. Okay. Okay. So you'll, you'll, you'll get, you'll do the loading days. Did you get your drops already? No, I know I have not yet. You're going to get your package from us. You're going to get the drop separately in a separate package. So you have to have both things in order to start. Okay? Okay. Yeah. Okay. And then obviously, you know, feel free to reach out to myself or Alice if you have further questions. And then, you know, the Friday Q&As is going to be really helpful for you as well. Okay, perfect. Thank you so much. You're very welcome. Hey everyone. Well, have a wonderful rest of your day and I guess we'll see you all next Friday. Bye everyone.

Have an amazing weekend.

Have a great weekend, everyone.