MRP Q & A with Anna-Lisa - Breathwork [Oct 11, 2024]

Hey, Perfect. How is everyone today? Good to see you. Hope you had an amazing week. Melissa, nice to meet you. I haven't met you before. Diana. I haven't met you either. Nice to meet you. My name is Annalisa Kinch. I'm a health coach with the team. Good to see everybody. One of the things we like to do before we get started, or as we're getting started, is to really think about what is your win for this week. And we like to share with each other and celebrate each other, because that's the one thing often we haven't been doing is sharing, or at least celebrating those little wins that we have all the time. So we'll get each person to comment or give it. If you can't speak, if you can put it in the chat, then we can celebrate you that way. So let's start with Nancy. Hey, Nancy, how are you? Can you talk or do you have to go in the chat? I can talk, but I just got in, so I don't really know what you've asked us. Okay. So I'm just asking about your win for the week. Just getting my head around the process and how much kitchen prep I need to be doing to have a nice mix of veggies and, you know, different nutrients and things. Yeah. I've been, like, up too late and. And at, you know, it's been a.

Commitment, let's put it that way, and.

But it's worth it. I've had good results with the drop in the scale and took my measurements this morning, and there were inches gone. And I feel. I feel good about the process. Awesome. And so the way we celebrate each other is we just shake our hands and. Way to go, Nancy. And I love your pictures. Wow. You're doing a really good job on putting your food together, so amazing. Congratulations. And your sister just joined, I think.

Beth.

Yes. Hey. How are you? I'm good.

How are you?

Good. We're just sharing our wins for the week. Nancy just shared hers. If you would like to go and share yours, that'd be awesome. A week? Yeah, it's been a week. Let's see.

Wait a minute. Let's see.

Where am I? There we go. Okay, there I am. I. I thought that. I thought that. I noticed my face seemed to be clearer.

Awesome.

So good. Anyway, thank you.

That.

Sucra, if you're there, if you can unmute and share, that would be great. You may have just joined. We're just sharing the wins for the week. Yeah. Can you hear me? Yes, we can hear you. Okay. I think, yeah, I went for the week. I just, I think this week I've just been feeling lighter overall. Like my B body feels lighter. And I think that's just the inflammation and the water retention going down.

Yay.

Congratulations. Deanne, if you can unmute. Nice to meet you. Diana. Diana, you could go. Yeah.

Okay.

Sorry, I'm brand new to the program. I'm going to start the release. I mean, sorry, the loading this weekend. So my win is just getting through the material and getting settled to get started. So. Awesome. Well, just my suggestion for you and getting ready for loading is to prepare ahead of time what you're going to be eating. Start early, eat frequently, and the more fat calories you can take in, the easier it is to get to that 5,000. Okay, thank you. Yeah. And anybody else want to chime in about the experience? It's definitely the hardest part of the program. You're gonna go.

You wouldn't think that having to eat like crazy would be hard, but honestly, I felt like a duck being. Being prepared for foie gras, like just, it was, it was pretty intense. I was shocked. Honestly. I love to eat and it. I was shocked.

Okay. Jennifer, do you want to go with your win for the week? Sure.

I'm down £20. It's week four for me. Thank you.

And.

I'm in a smaller pant size. I've worn like a. I wore a blazer that I haven't worn in a year. So I'm actually just. I'm walking a lot taller. I feel more confident. So I am really happy to keep going. This weekend is going to be challenging, but it'll be okay.

We always have challenges and even when you move from into maintenance or into lifestyle, we will have those challenges. And you know, it's just, I think Deepa did it like two or three weeks ago. She did like identity. And it's really about who you're becoming right. In this process and what your goals that you set aside for yourself as you're going to accomplish. And, and so we can do anything, right? We can do anything. Amazing. So, Melissa, do you want to go? What's your win for the week? Oh, we can't hear you. For some reason you're off mute. But you're. For some reason your thing, if you want to put it in the chat and then we can do that. Yeah. For some reason we're not hearing you. What about now? Yep, we hear you now.

There we go. Yeah. So I actually finished my first round in March of this year. I was down 30 pounds. So it was like a great experience for me. Yes, thank you.

And then over the summer had some.

Health issues with family and just taking care of others and I neglected to.

Take care of myself.

So I did put back on about £10.

But I was excited that I'm going.

To start my next round in the.

Next couple of weeks. So I'm going to go in for round two and try to get myself.

Back on track and get my sleep patterns back.

So I'm really excited actually making the.

Decision this morning, hence why I'm on the video.

So I jump back on zoom. That's awesome. Way to go. And that's the same for anyone that's on this call. You know, you go through the process, life happens and maybe, you know, ten pounds, five pounds, whatever. You can always drop back into the release phase anytime and you can always come to these Q and as you have lifetime access to them. So if, you know, a year from now you decide, I just want to do a reset. The other thing is it's not only for weight loss. Right. We are resetting our health and the side benefit is weight loss. And so if you. What I usually recommend is every year, at least maybe twice a year, you just do a week. It just helps to keep the body restoring as you're going through. Mira, do you want to go next?

Okay, let me get my mute off.

Okay.

Okay. Well, my win is only that I've always slept well and I'm still sleeping well and I go and walk. But weight wise, I think either because of the vegetarian diet and stuff, whatever, I'm not losing too much. Like in the first two weeks I did and I have been writing to you that since then.

I.

It's a very hit and miss and I do, I mean, I'm weighing, I'm doing everything except writing. I'm not a writing general person because my life is very busy. But then it went down like it was down to 152 at week two and a half, you know, at big three. Yeah, two. So it was down to 52 and a half at week three. You know, and then on the next day when I took it, it was 155 with no change in meals, nothing. Except in the morning I did not go to the toilet. So I started taking to Dcolex. You know, it take. It took two days to come back to the same 52.6. And it's still. In the last next two days it was still 52.6.

Okay, so we're working that and we'll communicate. One of the things that can happen, especially as you get into week four, Week five, weight loss can slow a little bit. We can deal with constipation as you are. And constipation will always plateau our weight loss. And so we want to head that off by taking magnesium citrate. Maybe if you have a squatty potty or if you don't have a squatty potty. We've often said just a stool to put your knees into the right place to help with the elimination. Drinking your 100 ounces of water every day helps with that. And so I'll send you the constipation guidelines so that you have those. Because that I do have.

I do have those. And I'm doing everything that you're telling, including I take every other day some Dulculex. And that makes me pass. So I do pass. It's not a big issue point, you know, awesome.

But it's.

Yeah. And with weight, you know, your body can hold two pounds of poop.

Yeah, I know.

I know that.

Which is amazing. So want to go? Jane, thank you for sharing.

Thank you.

Jane. If you can unmute. If you can't, just put it in the chat and we can celebrate you there. Maybe not. Deanne, if you want to go. Hello. Sorry I couldn't jump on earlier.

Some.

I'm on my phone in my car catching this on the go. But I'm here. Okay. Celebration right there.

I am.

I am onboarding as well. So it's going through the materials. This weekend we'll be prepping my kitchen. I've cleaned out a lot of things.

But actually making my grocery list and prepping and getting ready, so.

And eating, apparently. So, yes. Eating a lot.

Just focus on the loading and getting that done. If you can get to doing the kitchen stuff a little bit at a time. Sometimes that's overwhelming for most people. And, you know, like 10, 15 minutes, you do one drawer and you're done. Right. Don't try to incorporate the whole weekend plus loading and doing all of that. It's overwhelming. And for loading, again, just start early, eat frequently, eat the foods you're going to miss and increase. If you can take higher fat calories in, that will get you to your goal more quickly. Yep. And I'm not. I'm not decluttering my entire kitchen all this weekend. I'm just.

My priority is getting the foods out.

That I don't want around.

Yes.

Which I'd already done primarily.

But I have other people in my.

Home who still eat the food. So I'm like, please take them to your room. Please take them.

Getting them out. Yeah.

So that's. My focus is on the food first and foremost, and then go from there. Excellent. Yeah. Because 40% of what we eat is what we see, so if we don't see it, we may not eat it. Amen. A. Amen. If it's around, I will find it. Yeah. Who was it? I think somebody was at a wedding or an event. I think it might have been you, Susan. And being in the kitchen was, like, too distracting. So move yourself from the situation and so that you don't eat the food that you're seeing. Susan, did you want to go? What's your celebration for the week?

My celebration is day 37, and I'm down 20 pounds, so, like, exactly 20 pounds. So I'm super excited about that. I'm going into Thanksgiving with preparing all the. All the sides for everybody and for myself, including. I'm. I'm. You know, I'll do the roast chicken, and they can have the ham. You know, I'm setting myself up for success over this long weekend.

Oh, congratulations.

You just have to. You have to bring what you get to eat.

Yes.

And just forget about the rest.

Yep, that's right. Absolutely. And that helps you stay track, right?

It does.

In long term, as you move to doing things daily, it's still sticking to what you know is going to work.

Yeah.

I think Melissa is the last one. I think everybody else has had a chance. Melissa, if you can unmute. Oh, yeah, I went already. Oh, you did? Oh, yes, that's right.

Okay.

Sorry. The names switch around on zoom. And so sometimes if there's anybody I miss, please, you know, I apologize, but speak up or put it in the chat. I think I got everybody. Did Jane go? Can't remember if Jane went.

Jane. Okay, Not.

Oh, you didn't go. Go. Jane.

I was having trouble getting audio.

And.

Just now it's turned on. So what am I to go for? What do I do?

Jane, we're celebrating each other. We're celebrating our win for the week.

I have power back. I have water. I have. There is food coming into the area, which we thought would be impossible. And my house has very little damage. There's plenty, but it's. Compared to finding a body in the yard. It's. It's very good here.

So awesome.

That will last me for a while.

Yeah. Where are you? Are you in South Carolina or Florida?

Asheville, North Carolina.

Okay. Yeah. Asheville. Oh, Asheville was hit, like, level. Thank goodness. Your house is still okay. It's been.

It. There's. There's a little media mistake there. Asheville is not leveled. It is flooded, and anybody who lived near a river is leveled. Return to. No house there. No nothing. So. And it's such a wide area. I'm a tornado survivor, which I thought was terrible, but this is like solid tornadoes for. I don't know. I think they said 380 square miles. People who live near a river.

Got it.

So, yeah, that's unfortunate. Yeah. I was in North Carolina in 1995. I forget the name of the hurricane, but, yeah, the flooding was tremendous. People were out of power for almost a week. So, yeah, sorry to hear about that. And hopefully things will get back to normal. It'll take time, though, as it does with any situation that comes up like that. Sangeeta just joined. Sangeeta, if you want to go through what your wins are for the week, that'd be great. So we can celebrate you.

Oh, thank you. Hello, everyone. Sorry I'm late. I was in a meeting. My win for this week is I'm so excited. I've had to go to some work meetings, and I've been able to wear my dresses that I haven't been able to wear for the last five years, so. And they look okay. So I'm very.

Oh, thanks, guys.

So I'm really happy. Yeah.

Oh, congratulations. That's amazing. Yeah, it's always. We want to get it back into those treasure clothes, right?

Yes. Yes, exactly.

Yeah.

Covered in a box or, you know, way in the back. And finally they come out and we put it on.

Yeah, I've kept them.

Actually.

These are my clothes from Europe when I lived in the UK and it's from 10 years ago, so. So I, like, the last five years have been the worst, but the 10, it's from 10 years ago, SO I'm really excited. My favorite dresses from Italy and Paris and whatever.

Wow. Fashion. Yeah.

And my heels and, like, it just. It felt good this week.

So good.

Yeah.

And that builds your confidence, too, right back.

You know, presentations and whatever. Yeah.

And for everybody who's on the call, we're all at different stages of our journey, and so hearing these stories helps to. If you're just getting started and hearing about saying Gita's story of fitting into those clothes that's coming for you. So, you know, it's so awesome to hear. And success after success after success as we're going through. So hopefully I didn't miss anybody apologize if I did. I can't remember Did SAG go?

No, I haven't.

Sorry, I haven't gone yet.

Hi.

Okay, so my win for the week would be I'm on finishing week two and I've lost like a little over ten pounds. So it's nice to see the scale.

Budget because for so long it wasn't. And just tracking my stress with the.

Aura ring has been incredible because I get to see and kind of reflect on what like how fast I come into restorative moments. And so it's getting better and better which is nice.

Congratulations. Well, way to go everybody. That's awesome. Hopefully we got to everyone if we didn't again put it in the chat. I try to but the people when I can't see everybody, things jump around on the screen. So today's topic I want to talk about is breath work. And often this is one of the key things that really helps us move the needle. Often if we're carrying weight, it's usually due to trauma and trauma can impact both mental, emotional and our physical well being. And Satchin is a breathwork expert. If you haven't seen any of his breath work, we have a module in the program course. You can access those. Today I'm going to share a different breath work with you. I've kind of slimmed it down today so it'll be a little bit less of what he would normally do. But when we post the replay we'll have the link so you could do the full breath work at a later time. And really he often goes through or in this one he's going to go through a variety of different breathing exercises that really help our body modulate our stress response and enhance our emotional regulation. There are two areas that we really focus on and the scientific studies really focus on. Controlling breathing can directly influence both the autonomic system and helping to shift us in from that fight or flight into rest and digest. And Sag talked about using your aura ring to see how your body's shifting by often just doing a breath work like a physiological sigh or other things, your body can shift very quickly from that stress state into that rest state. So I'm just going to play the clip. If you can get into a comfortable position, it'll walk you through some of the breath work that he's going to teach. And then we'll get to Q and A's. If you have to go and you're not able to stay for the full session, you can let me just share this. You can put your comments in the or your questions in the chat. And I will respond there as well. So we're going to get started. Let me just turn off this and just. If you can do a thumbs up and just let me know that it's sharing the sound.

Attention to my voice, pay attention to the beat, Pay attention to the music, and always come back.

The sound is really low, though.

Okay, let's go, my friends. In through the nose. Out through the nose. In through the nose. Out through the nose. In through the nose, out through the nose. Okay, when the beat drops, we're gonna pick up the pace and we're gonna inhale. Exhale, Inhale, exhale. Inhale, Inhale, Exhale, Inhale, exhale.

Beautiful.

Keep that pace. Follow the beat. Exhale, Inhale, exhale. Inhale, exhale. Great. Keep it up. Inhale, exhale. Inhale, exhale. Inhale, exhale. Inhale, exhale.

Great.

Doing awesome. Keep going. In, out, in, out. In, out. In, out. In, out, in, out. Perfect. Keep going. Inhale, exhale, Inhale, exhale. Inhale, exhale. Beautiful. Keep going. Okay, now we're gonna pick up the pace and we're gonna go in, out, in, out. In, out. In, out. In, out. In, out. In, out. In, out. In, out. In, out. In, out. In, out. Keep breathing. In through the nose, out through the nose. Keep going. In, out, in, out. In, out. In, out. In, out. Okay, we're gonna go. Breath of fire. In and out as fast as you can. When the beat drops. When the beats are drops, let's go as fast as you can. Keep going. Breath of fire, let's go fast as you can. In and out through the nose. Keep going, keep going. All right, I want you to exhale all the way out. Let all the air out of your lungs, and then take a deep breath in. Take a deep breath in and hold it at the very top. Okay, as you're holding that breath, I want you to squeeze your pelvic floor. Squeeze your pelvic floor. And just visualize some light traveling up your spine, through your throat, through your head, bursting out of the top of your head. Keep holding, keep holding, keep holding, Keep holding. Feel that energy rising up through your spine. Remember, we're going to let it out with a buzz breath. On my count, in three, two. Let it all the way out, all the way out. And hold it at the bottom, Hold it at the bottom as long as you can. And when you're ready, you can sit back up again. Open your eyes.

Sam.

Let's get back into our bodies. And what I like to do is, collectively, as a community, let's Take a few deep breaths. Inhale. Take a deep breath in. Inhale your intention and exhale the things that are no longer serving you. All the way out. One more time. Let's take a deep breath in. All the way in. And then all the way out. And one more. All the way in. And all the way out. May all your intentions be realized, may all obstacles be removed and may the world be better for it.

Amazing. So if you get a chance to go through the whole breath work, it's a little bit longer than what we did today. He goes through several of those. If you find you felt a little dizzy or it was hard to keep up with the pace, that tells you you need to do it more because you're having difficulty. Often we breathe up here in our chest and we don't breathe down using diaphragm. Diaph. Lala. Using our diaphragm. Can't say that word, but using our diaphragm to help us breathe. And we really want to start using our diaphragm because a lot of our lymph nodes are right underneath our diaphragm. And so by that going up and down and often it becomes weak because we don't use it. And so practice doing that. That helps your lymph system to remove lymph stuff that are or at least circulate our lymph and get that going. We have several posts about dry brushing that can help with that too in the process. But breathwork, if you did feel dizzy, I just highly recommend you find time, even if it's five minutes, like this short little 10 minute time that I put together to do some breath work. And YouTube has many different things. The music we use or Satchin often uses too is East Forest. So you can just, if you have, you know, just a way of doing your breathwork, just put some music on and that will help you get into the mode of actually doing it. Breath work is really great for reducing stress. Anxiety really helps us with emotional regulation. Often when you're with someone and they're breathing at a faster rate, they're angry. If you can slow your breathing down and help them breathe with you, their breath will slowly come down and they'll be able to regulate their emotions better, especially if you deal with kids who have that situation. I had a girl that lived with me for quite a while. Well, she came for a week, say for a year, and she had anxiety. And so we spent a lot of time with just breath work helping her to be able to regulate. And it also Enhances our mind and our body connection. Often we don't know. Just like I forget, sorry, who it was that was using the aura. I think it was SAG saying, using the oura ring to see how fast and how quickly she comes back off of that stress state that's happening also helps to promote neuroplasticity. That's the brain's ability to reorganize and form new neural connections, just like doing a hobby or learning a new language. Those are all things that are going to help you in longevity, but can also help you in trauma recovery. If you can change what you experience to a more positive state and remember it more in a positive light, then you won't have that reaction to the situation as you move further and further away from those situations. And then the other key reason we want to do breath work is probably most important is our hrv. And if you have an Oura ring, using that and doing breath work, you can start to see your HRV changing. And of course, our HRV is really our resilience and our ability to adapt our nervous system to stress issues.

Issues.

So that's what I wanted to cover for today on that. Whoops. And any questions, you can post them in the chat. If you have questions, I'll answer there or you can unmute, whichever works.

I have a question.

Okay, go ahead.

So how many people here? I mean, there's a lot of success stories. Anybody vegetarian out of them or they are all eat meat?

No, we have a combination of both vegetarian and meat.

Oh, in the group that was today, is there anybody who's vegetarian?

I'm vegetarian.

Okay. And you did lose, right?

I did, yeah. Like, not to the same degree and pace as others in the group. And that was concerning me, but I was told, and Annalisa said this and Deepa said this to me as well, that vegetarians will lose like between like probably a bit lower because of our protein and whatever, but 15 to 20 pounds. But I'm like, I'm still losing, like, I'm actually done my maintenance phase and I've lost another £2. So in total, I would say so far I've lost 18, but I was at a slower rate. But also sleep was a factor for me, cortisol levels, etc. But I'm really happy. My goal is to reach to 20. I don't know if I'll get there, but I'm happy with where I'm at as well.

So can I. Do you mind if I talk to you personally? Do you mind giving me Your number?

Sure. Okay, go ahead.

Well, I think Annalisa and Deepa are the best coaches though, to be honest. No, no, I understand.

It's more vegetarian food. What you are doing for vegetarian, like how you're doing the proteins in the vegetarian food. I just want to, I mean, yeah.

They gave me good.

Nothing else. Nothing else. Just the food wise. I won't be asking you for coaching me or anything. Just like what kind of food you.

Were eating, you know, Mira, I'll let Deepa connect with you on that because Deepa is a vegetarian and she has put the program together, she has lots of vegetarian recipes, experience with it. So let me have her reach out to you, be able to connect with you on that topic.

I think that, yeah, I will really appreciate that because I, I mean I'm trying my best, I'm following it to the dot, but you know, to find pure proteins in vegetarian. And then as soon as you get into the little carb or little, you know, which obviously tofu has it, you know, Ed, mommy, beans have it, you know, anything, you know, you, you go to lintels, they have a lot of carbs, you know, so I just want to see like how. Because I'm, I'm sticking and I'm starving and I'm doing everything but you know, it's just like ten pounds in four weeks to me is not, not, not ten, eight pounds, seven and a half.

You know, so that's actually pretty good for vegetarian in three weeks.

That happened to me too. Trust, trust the process.

No, this is four weeks. This is four weeks.

Yeah, but that happened to me too. I was at a much, I was much delayed and I was always, I was anxious about it and everything. But it, it does work. It just, I think it's slower for us. And Deepa helped me, so I think. Yeah, I agree with Annalisa. Yeah.

Okay. So she can connect with me. Not a problem. And then second question, like if I don't reach my goal in the six weeks, you know, so how long after maintenance can I do it again?

So here I'll give you the guidelines for doing different rounds. So the round, as soon as you finish the first round, which is your four weeks of maintenance, we want to make sure that you're integrating oils and fats for that four weeks. You can restart right away and then you can go through your second round. If someone had to do a third round, we usually recommend extending the maintenance phase a little longer, introducing fats for a little longer and then usually we'll say two to Three. So normally the maintenance phase is four weeks. We would extend it to six to eight weeks and then go back into a third round.

Okay.

And then do you send the metabolic spray?

Yes. We give you a couple of options. You can purchase the metabolic spray or depending on your success, you can do some things that can also get you a free metabolic spray. And that would be doing a customer testimonial and doing a Google review. Both of those things qualify you for a free metabolic spray.

All right. Okay.

Thank you very much.

Oh, you're welcome. Mira, any other questions I saw here? Susan's goal is to get better sleep, especially deep sleep. Yes, but you come a long way, Susan. Things are doing much better and you're doing great. So celebrate that win. I know we were talking about that. Celebrating the little wins and then moving forward to accomplish greater deep sleep. Susan, are doing breath work at all? Yeah. Okay. I mean, everything else is in line. You're doing amazing. Right? Your foods, your things, every, your journaling. Everything is great. And again, it's trusting the process. It's getting out that morning sunlight, the sunlight in the lunchtime setting. That circadian rhythm with sunlight can help to improve deep sleep. And then it's just trusting the process and being able to. What was I going to say? Just lots of different mouth taping. I think we talked about mouth taping and doing. For those of you that don't know about mouth taping, you'll just take a small piece of mouth tape. For those in longevity, they've got the mouth tape. If anybody's looking to or needs to purchase mouth tape, we usually recommend the 3M Micro Pure Pure tape. It's, it's not as sticky as others and doesn't have all the glues and things. And what we recommend is you just put it, tap it on your hand and then you'll put it a small piece down the middle. And if you struggle with having anything on your mouth and you can't handle it, if you read before you go to bed or hopefully you don't watch TV before you go to bed. But you know, or while you're, if you watch TV or you're doing other things, just practice with the, the mouth tape on. That will help you long term to be able to, then when you go to sleep be able to just have it on. And we don't recommend. Some people will put it all across their mouth, but that takes time to get used to. So just put a small piece down the middle. You'll have the sides of your mouth that are open so you don't feel. If you get claustrophobic or you don't feel like you can't breathe. And if you deal. So one thing that I experienced for most of my life is nasal congestion. And so the other thing you can add in order to be able to do the mouth taping is to put nasal strips on your nose and be able to open the nose. Most people, if you've been sick and you're trying to relieve the congestion, will wear the nasal strips as well. And that can help to be able to be able to do mouth taping. Yeah. Way to go.

Susan.

Love mouth taping. Yeah. Takes a bit of getting used to though. I remember the first time I put it on and the glue was so sticky to take it off. It was like, oh my gosh. I felt like I was ripping my lips off. But. And I have a sherry. My daughter would kill me if I told this story, but she, I mentioned it to her to do mouth taping and she used scotch tape because she didn't know that you're supposed to use microprocess. And the next day she goes, I hate it. It just ripped my lips off. So I'm like, whoops. You know. So I'm, I'm very clear now to say use the 3M micropore tape versus just saying tape. So yeah, it's kind of funny. So we try to be clear in our recommendations. So any other questions from everybody?

Question, go ahead. I, you know, based on the last chat where you recommended the palmini needles for me, you know, because when I creep pasta, I couldn't find them, but I found Con Konjac, K O N Jac or Konjac. Yeah, Are those okay?

Or Lifestyle. Right? You finished, you're in. You finished your maintenance? Yes. So in Lifestyle you can add those in. We usually don't recommend Paul Beanie does. I'm. I don't know if anybody else has been able to find. I found them at Longos Jennifer.

I found them at Whole Foods yesterday. They were about 6.99 for a package. A package is 8 ounces, so that's two 4 ounce servings. Also got. But better than that on Amazon, I got a package of three 8 ounce packages for about 20 bucks. Okay, great.

So is there a reason why we can't use the Conjack ones or I.

Believe because they're sweet potato based and so.

Oh, it says Conjack flour. I don't know if it said sweet potato.

Okay, yeah, I can check. Let me just, just look up.

I'll Check. Sorry, I just.

So.

Okay, so because they're sweet potato base, it's not recommended. Is that what you're saying? Even in my face?

Usually. Yeah, it's not usually recommended in the. And Healthy Planet has. Yeah, healthy. Do you have a Healthy Planet near you?

Yeah, Healthy Planet is where I went, actually, because I didn't have a longos near me, so I went to Healthy Planet and I couldn't. Yeah.

So I think. Think konjac is not a vegetable.

Okay.

It's a flower. Yeah.

So it's not.

Root is white yam?

Yeah. Konjac to root. Oh, is it white yam? Yeah. So yam. So I think I'll confirm with Deepa. So we probably can implement that in the maintenance phase, but not in the release phase. Sweet potatoes are your starchy carbs. So they're not included in the release phase.

But I'm in the post phase, so I can have it or I. Sir.

Oh, yes. In lifestyle for sure.

Sorry, I just want to make sure I didn't. Okay, thank you. Thank you.

You're welcome. Any other clear name, please, on noodles? Oh, it's konjac. And the ones we can have are Palmini. Noodles are ones we can have for. In the release phase. They're made from hearts of palm, and again, that would count for your 4 ounces of approved veggies.

Palmini.

Yes.

Good.

Thank you.

See if I can find it on Amazon.

Yeah, I wonder if they would have been on for the. When they do those Amazon prime days, carb pasta. Oh, they have them in cans. Is that how you bought it, Jennifer? In a can?

No, they came in pouches, like a resealable pouch. And they have lasagna noodles. They have angel hair. They have linguine. I got the linguine. They also have rice. So, like, rice palmini. So I kind of want the rice, but they're. They also have, like, mashed potatoes and, like. So that's all hearts of palm, but they have a whole line of. I'm just gonna send you the link to the brand on Amazon because there's a lot more. Here we go. I'll put in the chat.

Great. Thank you so much.

Yeah, they're. They're really great. And I have a friend of mine at work, and I, I. She saw them and she was like, these are great. So she, like, she tried one and she absolutely loved them. She's like, I might actually switch to these. Like, I like them better than actual pasta because they don't get mushy. And it's really, really great. Like, it looks like spaghetti.

It.

It's got like a nice texture. They don't get mushy. They're not crunchy, hard. They're just. I've always liked hearts of palms. So, like, it's not new for me, but I didn't. I've never seen them in this form before. Like, in this format. I'm only. I've only. My mom used to make, like, in the 80s, she used to make, like, her fancy salad when guests would come over was like hearts of palm with like, like a ranch dressing or something. It was bad. But the hearts of palm are delicious. And they always came in a can. So these are amazing. I really, really like them. You just have to rinse them. And then I made a spaghetti sauce and like, I just made a pasta sauce and toss them in. And it made a ton of food. Like, it's a lot. Like 4 ounces is half the package. And that plus like a red sauce is. No matter what you put in your red sauce, it's a lot of food. So if you're a. Like, I like to be a. A volume eater. I want to eat a lot. I don't want to feel hungry. I don't want to. So I'm. I love the free vegetables and I just load everything up. So it was.

It's delicious.

I love them.

And thank you for sharing your beautiful pictures, I must say.

Thank you.

I look at the way you plate your food. I shared the one. The vegetable stackers was yours. And.

Yeah, they're Napoleon's. They're. Yeah, they're called Napoleons.

They're. Yeah, that was fantastic. And then you did a spray of veggies. I'll have to share it. So.

So that was ratatouille last night. That was ratatouille.

Amazing. Just sit down and just take it all in before you eat the process. Like, I get hungry looking at your things.

Good.

I'm trying to keep myself, like, engaged.

Yeah. But that's the important part, because long term, if you continue to do what you're doing, you'll have success. Right. And you will inspire others. And I think that's the most important thing. While you guys are going through the program and other people are watching you and they're seeing the success you're having and they're complimenting you for the things you're doing. And so often that can be accountability after the program because you did it and now you want to continue the process of being healthy and being that person that you know, other people will come to and say, hey, what did you do? How did you do it? Like, like. And you can give them suggestions and things to help them or introduce us them to us, us, and we'll help get it.

I mean, someone in the chat just said, do I meal prep? And I do when I can. Like last night for the ratatouille, and I did these like little mini meat meatloaves, like in little muffin tins. I did. I used three portions of meat and I. Because if you're doing something that's that involved, you kind of want to do a larger batch. So I weighed out, like, I sort of planned my stacks and I. And I weighed out the things that I needed to weigh out and then I just interspersed them with the other. With the free vegetables. Like, I put tomatoes and mushrooms in that were free, but then there was like eggplant and green zucchini and yellow zucchini. And I was going to put onions in them too. Oh, yeah, there you go. There's a picture of it.

I saved it because it's so beautiful.

Yeah.

And then I just put a little bit of like tomato passata on the bottom and so you just kind of cook it. And then I just covered it with foil or something so that it kind of helps to steam the vegetables and keeps all the moisture in so that they don't get dried out. And then I just took the sauce that was on the bottom and I just ran it over the top. So five of those stacks was one serving. So like I said, I like to be a high volume eater, so I want a lot. But now I have three servings of this. So I have two extra servings of this. And then tonight I'm going to make something different and I'll make two servings of that to help kind of get me through when I'm busy and I don't have time to cook.

Awesome. That is so beautiful.

Thank you.

Oh, my gosh. And everybody would have seen the vegetable stackers in the bakery Facebook group that she posted. That was another beautiful. I think that's this one. Yeah. These stackers, like, just amazing, right? If you, you can. That's eggplant. So you make like almost like a burger. Right? If that's what I. Oh, I did.

A burger.

The burger was awesome. Actually, the burger I. I'm gonna make again. I love it. I wrapped a burger in cabbage leaves. So I basically took like the meat and then I had tomatoes and lettuce and mushrooms in there and whatever. And then I Wrapped it in cabbage leaves. That was delicious. That was so good. So. And I was having it when my family was having burgers, so they were having burgers, and I was having a burger, and we all had our burgers together, and it didn't feel like I was left out or whatever. So I'd like to know when Jennifer's.

Cookbook is coming out.

I'd like to pre order and purchase, please. Beautiful.

Can, like, print all my. All my pictures. I try and take a picture of every meal. My next challenge is trying to make meals for the whole family that I can have and they can have. So I did a flank steak earlier this week, marinated it in, like, soy and balsamic. And then I did roasted brussels sprouts, and they added parmesan to theirs, and I didn't. But it was with balsamic vinegar.

Yeah.

So it's. I'm gonna do pork tenderloin next for the family, so. And then turkey this weekend.

Yes. Excellent. And you're gonna share them with me, so I'll share them if you're okay. Everybody will get a chance to see some of the different things we have. I had another lady who had done during COVID She had done a foodie on and display how to display food on your plate. I have a bunch of those that are just. I. I think I copied every single one of her food journal postings, because they were just. It's. It's. It. Eating has to become, like, an experience. Often we. We. When we're sick, we just don't care anymore. We don't eat, you know, or we don't prepare, or we just take whatever. Right. And especially if you had kids and you. You just grab whatever, you know, or they eat off their plate, you know, what they didn't eat, because you don't, you know, mom told us we want to eat, so that's. Yeah. So, Sangeeta, you have a question or.

Yes. Yeah, I have a question, please. So, you know, like, I love. First of all, the display is great. I, you know, I wish I'd done that through the process, but I'll still try it. My question is you with eggplant zucchini. So when I cut them up and if I weigh them first before doing anything with it, there's a certain way. But then when I air fry it, so I was air frying without oil, like just some, you know, seasonings, and it's delicious. But then when I take it out, it's like, obviously it shrinks and everything. And then when I Weigh that out. It's like I'm eating a whole eggplant. So what weight do I use? I'm not sure.

So I would use the weight of 4 ounces.

I would.

But then it's like I'm eating a whole eggplant, but it's still. That's okay.

Yeah.

Because four ounces. Yeah.

What you're weighing before you cook it is the water.

Oh, right.

Water is releasing. So you're still getting from the eggplant.

Okay, so I'm.

Okay then if I'm eating like a whole eggplant because it's been shrunken. Okay, perfect.

Yeah. It's really not about. At how like eating a whole eggplant, it's really about the 4 ounces. So sticking to it and that for those.

I'm still trying to stick to it. Even though I'm in lifestyle, I'm still trying to do that because I want to maintain what I've lost.

Yeah. I mean, I've been for two years, so I still.

Okay.

The only difference is for in lifestyle, even in maintenance, you're doing three fruits, so you're having one and a half fruits more. And if you start doing strength training or anything in maintenance, you're going to want to have 6 ounces of. Well, in your case. Yeah. Or up your 2 ounces if you're having whatever you're going to do 8 ounces of protein on.

Oh, okay.

Yeah. Because you're normally. Those are six ounces.

Yes.

In the legumes and the beans and things. Those are 6 ounces. So you're going to up those by 2 ounces on that.

I wasn't aware of that. Thank you. You're always increasing.

You're always going to increase your protein amount that you're taking in because we want to maintain our muscle and amino acids are needed for. For everything in our body. And if we're not getting enough protein, we're going to start to break down our muscle in order to get the amino acids to do the things we need.

Oh, wow.

Okay.

We definitely do not want that, especially at our age, so young. But as we're aging, we're losing muscle anyway and we want to keep it. And so by doing. I think I posted a little bit ago, I posted a protein guide and we have both the vegetarian and the meat, both sides. And so just looking at that and trying to incorporate that, especially in lifestyle, getting enough protein, because that as women, we don't get enough. It's just. We don't. So incorporating and looking at that and making sure you are in lifestyle getting enough protein. And because often with vegetarian it's more difficult to get complete proteins.

Totally right.

So getting enough of the different ones to make sure you're getting all the amino acids that you need to build.

Thank you so much. That's great.

You're welcome. Can you repost the protein guide in the Facebook page? Yes, I can. Or you can go. So if you're in Facebook, let me go there. If you're in Facebook, you can go into the search. There's a little spyglass. Just go there, Just see if it comes up. So let me just share my screen. You can do a couple of things when you're in the Facebook group. You can so see this little spyglass here. You can click that and you can put in protein and then it will pop up anything. So here's the very first one came up. And so here's the protein guide and you can just click that and then you can download this or cut the picture if you like. The same thing you can do if you're looking for recipes.

This thing is blocking me.

Oh shoot, hang on, I got too many windows open. The other thing you can search for if you're in the Facebook group is you can also go here and click recipes and it will pop up. Anytime we've put a recipe in, it will pop up. All these different recipes that have been placed in here over the years. So you can go back like here's a nice one Alice posted a while ago. And this is like burgers wrapped in lettuce as an example. Different ones. This one is a great one to take. It's a raspberry chocolate cake. If you're in lifestyle and you're going somewhere, you could take this as an example for meal. So there's. These are great too. Deepa has. These are gluten free lentil wraps. Deepa shows how to do. I think it's called dasa. Is that right? Sangeeta? Dasa. They're like a similar to these dosa.

Oh, dosa.

Yes.

Oh yeah, Dosa. Okay.

They are called chila or dosha. Yeah, chila. So if you're just making with lentil, dosa is actually with rice, you know, so we can't eat with rice. Just lentils. Is Chila kind of.

Yeah. So she'll show you. She shows or has a video in there too. You can look that up.

I do that sometimes. I do that in the evening meals sometimes.

Very nice.

That's great. Mer and Jennifer, you have a question. Hand Up. Oh, you're.

Sorry. There we go. I wanted to ask. There's so many vegetables that. That aren't listed on. I mean, I know it's just a small cheat sheet, so you can't list everything, but, like, how am I supposed to know if there's like. Because rapini is not on the list, or broccoli rabe or, like, there's other vegetables.

Right.

So is it just to kind of stay away from the ones that tend to be sweeter, like squashes and pumpkin and things like that? Like, what about turnips?

That I would have to ask Deepa about. She has a list of other things that we can incorporate. But turnips actually would fit into starchy carbs, so that would be in maintenance because it's more of a root vegetable. So if you think of the category root vegetable, that fits more in maintenance as. As a starchy carb.

Right, right, right, right, right. Yeah. If there's an extended list of, like, vegetables and fruit and whatever. Because, like, I mean, maybe the fruit one's fairly extensive, but.

Yeah, but for lifestyle, once you move out of release phase and maintenance, it's best to stay within the guidelines. There was a lot of research done on the picking of which vegetables.

Oh, yeah.

Yes. Which vegetables are in the approved category, which vegetables are in the free. And which fruits that we can have. Like, you'll notice there's no banana or mango or things that are more higher. Pineapple. I mean, I made that mistake in the beginning. I thought. I didn't never heard of pineberry. And I thought it said pineapple. And then I read it again and went, oh, that's not pineapple. I can't have that.

Whoops.

So it's just keeping the control into a, you know, limited amount. And then as you move into lifestyle, you can start adding some different things in and just trying to understand where the categories are. Really. You just want a little in from a vegetable standpoint. You really want a half your plate of vegetables. You're going to have your protein and then your fruit. So it's kind of looking at when you sit down to eat, and then a small portion of starchy carbs, half a cup that you want to incorporate into some meals. You don't want to have them in every meal because then that defeats the purpose. It's usually three to four times a week. And here's what most. What we see with most clients moving into maintenance is they'll continue the release phase and doing the intermittent fasting and doing everything Monday to Friday because it just is easier. And often whatever you cook for dinner, you have for lunch the next day. So it's less prep. It's one meal a day that you're cooking. And then as you move into the weekend, like my husband makes pancakes for us on Sunday. So it's an extra meal or a different type of meal than I would normally have. And so I'll. Or if we go out for dinner on a Saturday night, I'll eat something different. But then I get right back to doing what I know works for me. And you'll have to play with that. As to how much protein, how much carbs, how much can you incorporate in? And we do have beyond maintenance guidelines that kind of once you're finished up, it kind of gives you. And this might be good for you here. This is beyond maintenance. That's a link for that so that you'll have those guidelines. Sangeeta. That if you're not going back into the the program right away, this is something that you can incorporate as well. Okay. Any other. So Susan, are you okay finding in the Facebook group the protein guy? Yeah. Okay, great. And do you ever freeze leftovers for future meals? Yeah, absolutely. I remember one lady, she would prepare all hers in glass containers and get them all ready and then she would have them ready to take out and go. Same when she was traveling for camping, she went away for a weekend. She did everything in like little 4 ounce containers and had it all ready to go so that when she went she didn't have to worry that she didn't have what she needed. So yeah, absolutely. Deanne, you can freeze and have them for future, I guess. Jennifer, you cook the like two or three meals at once and then have them when you need them to do.

Sometimes I do. It depends what it is. Especially if it's tomato based because I make my own tomato sauce like with crushed tomatoes and everything. I live in a very Italian area, my little Italian Nona next door and I do it together.

So I have years.

I have 1 liter jars of sauce, right. So if I use a 1 liter jar of sauce and I add a whole bunch of vegetables to it, the palmini noodles or zucchini noodles, something like that, it makes two very generous servings eggs. And it's just easier I find to like. And then like when I did the chili I used 4 ounces of. Of of beef, but then I used 6 ounces of beans. I really like mixing proteins. Like I've done egg whites with cottage cheese and I really like mixing the proteins together. So like when I did the spaghetti sauce, I did like beef with pork. So yeah, I really, I. It's just a lot more variety. And then it. When I weigh the vegetables that I need to weigh, I weigh the meat proteins that I need to weigh and then I just add in what I want of the free vegetables and then I just divide the whole thing in half and I figure that's good.

Well, you've got results, so it is working. So thank you so much for sharing all your cooking tips and than doing your meal prep. We appreciate you.

I love to.

I will share. Well, I'm going to share some of your pictures after we finish up. I'll. I'll post Facebook group so others can see examples.

Oh, that was my. One of my questions. Once we're done the 10 weeks, do we still have access to the Practice Better app so we can go back and we can review things and, and then if we were to do the program another time, do we continue to use the Practice Better app?

You can.

Yep, absolutely. So there's a couple of things as you move through from phase one or the first round to the second round. In the first round, you have health coaching for 10 weeks. We have lots of different options. As you're moving into the second round, you can continue to use. You have lifetime access to the Facebook group to Practice better so you can go through the modules. You don't have to rush to try to get through every module as you're going through. You can go through those at your own pace and you can come to these weekly Q and A's every week. So if you start your second round and you want health coaching, there's options for that. If you want to order another spray, there's options for that, for being able to go through. And then we also have options for additional testing. Whether it's food sensitivity or DNA testing, those are also available. So you can pick and choose from both. And I can send. I don't have this. Let me grab that. There is a link for the second round list. There's two different links, whether you're US or Canada, that allow you to add on and then you can just select that. Then there's a bunch of different options. You can pick the ones you want. But if you're. If you're doing Practice better as a second round and you don't have health coaching, you can still use it. I'll see stuff coming in. I'll comment every once in a while, but I won't be monitoring your success and, and coaching you through that. But if you have questions you can come to this weekly Q and A and ask and if you have once in a while a question you can ask and I'll help you out. Okay? Yeah.

Thank you so much.

You're welcome.

Happy Thanksgiving to you all.

Thank you. Happy Thanksgiving to everyone in Canada and when US is coming it'll be soon.

Yes.

Then Black Friday. So awesome wins this week. Congratulations to everyone. Really focus on you and your health and the self care that you need to take care of you. I know often many of you are blessings to others so but your oxygen mask has to be put on first before you can help someone else else. So congratulations to all you doing great things and we will sign off for now and we'll see you, I'll see you in two weeks or I'll see you in the chat. Take care.

Bye.