MRP Q & A with Anna-Lisa - Holiday and Weekly Meal Planning Secrets [Dec 20, 2024]

Hi there. Hope you're doing great. We're just going to wait a few minutes for a couple of people to join. I know this is a busy time, so we may only have a few people joining. Hi, Becca. So let's get started. I know we're probably going to have a few people who will join shortly. We're going to focus today on first meditation. It's about 10 minutes long, so we're going to go through that. Then we'll get into some teaching and some celebration of the wins for the week. So while you're waiting, think about the wins that you have for this week and let me just share my screen.

Here we go.

Just going to share and we'll get started with the meditation. Spring.

I.

All right.

So we're going to do a meditation. Just sit comfortably and I'll go through with Nessie Gomes.

Comfortable position. Pillow or in a bed or laying down. Focus on breathing. Into your nose, out through your mouth. Full, deep, inhale deep into your diaphragm, up into your chest and then just completely letting go. I'll guide you through the whole process. Just be aware of anything that may come up. You may feel some body sensations, you may have visions or tingling or you name it. That's because the way you're breathing. So if you want that to slow down, just slow down your breathing and come back to center. Before we get started, I invite you to think of something you're grateful for today. And let's just try to set an intention, an intention to take into the.

Experience.

And just do your best. Trust yourself. Here we go. Just going to start with some full, deep, slow inhales. Following our breath with our awareness, We're going to move into an earth breath. Going to be in for four counts and out for four counts. Here we go. In, two, three, four. In and out. Just keep following that in.

And out.

Full breaths just to let go and surrender.

Surrender.

Doing great.

Full breaths. Keep going. Remember, deep into your belly, up into the chest. Full exhale.

That's it.

You're doing great. We move into water here. Pick it up a little bit. Follow my lead. Here we go. Feel the rhythm. Just keep breathing. Belly, chest, exhale. Full, deep breath. Following your breath inward with your awareness. Through your nose, deep into your belly, up into your chest. In and out. Feel the rhythm of the music start to let your mind slowly melt away. That's it. Keep breathing.

Your spinal way in. Confused senses.

That's it.

Keep going.

Deep breaths. You're doing great.

Voices. Spill a secret. Taking footsteps.

All the way in. Full.

Broken hearted.

Just connecting with your breath. Letting go of the mind. Start to surrender. Trust yourself. That's it. Let go deeper and deeper each breath. Follow each breath. Deeper and deeper. Connecting with yourself.

We are related in love. We are.

Doing great. Keep it up. Keep breathing. Stomach, chest. Exhale. Relax your jaw on the exhales. All the way in fully. Let go.

La.

That's it. You're doing great. Keep breathing. Find your depth. Trust yourself. Let go. Go. Breathe into the music. Healing deep inside yourself. Each breath moving through you. We're gonna pick it up one more time here. Keep breathing. Keep that rhythm going. Let go of the mind. Drop right in. Each breath deeper and deeper. Trusting yourself. Surrender. Bring your awareness to your breath. Stay centered. Coming up to a fire round. Just full speed breathing. Do your best. Here we go. In, out, in.

Pushing.

Here we go. Keep breathing. Come up to a hold. Keep pushing. 10 more seconds. 5, 4, 3, 2, 1. Take a deep breath all the way in and just hold it. When you exhale, you can hum through your nose the modified Brimari bed. And let it go. Again. You can hum through the nose here. Feel that buzz. Great job. First round, let's bring our breathing right back down to an earth.

Breath.

Slow, deep breath on the inhale. Just feel your body expand as you exhale. Settle in a little deeper. Anybody feel tension in your body? You can breathe into that. Let's really focus on letting go this next round. Surrendering.

Amazing. How does everybody feel? Wow, that was awesome. So relaxing. In the time that we're now bustling around trying to accomplish things, some of you are probably heading from into a holiday time where you're not going to be working and you have some time off but you're trying to get everything finished and done. So let's talk first about our wins for the week. I always like to celebrate each other and for those that you are new, we celebrate each other by silent clapping or waving our hands to celebrate each other. So Becca said in the chat she is getting out in the sun. It was great this week. Raining a little bit but always nice to have that sun peeking through. Congratulations Becca for getting outside. Deanne, did you. Are you unable. Are you able to unmute and just share with us your win for the week.

I traveled last week for a conference and was able to stay almost on plan the majority of the time and my fasting window. So I call that a big win.

Woohoo.

Way to go. Congratulations. That's exciting. Traveling is always more difficult, especially if you change time Zones at all that can mess things up a little bit. So congratulations. That's exciting. Way to go.

Thank you.

And we have Diana. Are you able to unmute? If you're unable to unmute, you can also put in the chat what you're grateful for. Diana. Maintaining my goal weight due to holidays. Yeah, that's most important. Maintaining is key. Jen, did you want to unmute and share your win for the week?

Don't even know I have much of a win for the week. I guess maybe the win is the opportunity to actually do another. Another reset actually. Yeah.

Good job, Jennifer. Yeah. You did amazing the first time and you learned a lot. And I think as you're going to go through the second round, we always learn more as we're going through. If you have questions, we'll take those at the end. Um, we're going to just go through each person. But congratulations for even making this step to do a second round. Amazing. Lori, did you want to share your win for the week? Sure.

I'm almost done with my fourth week and I'm down just about £20 and usually when I've done this dieting back and forth and bouncing back and forth, when I would lose like ten pounds, I would celebrate by going out to eat and then over the next couple days gaining three to five pounds back. And this time I'm just completely sticking to plan and, and it's working. So I'm going to stick to it until I'm done with this whole whatever it is.

Yeah. Perfect. Yeah. When you think about it, it's only six weeks, right, that you're in the release phase and in maintenance you're going to slowly start to reintroduce things. So awesome. Congratulations on sticking with it and making it through that month. It's often our decisions, the little decisions that we make each day that help us accomplish our goals. So congratulations. That's exciting. Thank you. Sangeeta says she's not able to unmute or be on camera. She said her win is that I am back to my routine workout and meal prep cleanse after being away and eating all carbs in Argentina and Chile. So congratulations. Way to go. That's awesome. And Patty, did you want to unmute and share your win for the week?

Yes.

Hi.

I'm in the car right now, so that's okay. Yeah. So my win, I'm in week number two and my win has, has been the fact that I went out with two, well, dinner engagements that were pre planned. They were holiday celebration, group celebrations and basically I did not I did not eat anything. I had, you know, managed to eat at home before I went out but still went out and enjoyed time with my friends. So of course one of the gatherings was easy. Nobody kind of gave me crap about it. The second one, people were like, wait, what? You're not eating? You know, and kind of gave me the, the run around. I'm like, look, here's the deal. I'm here, right? So do you, would you rather have me like bow out of the group gathering because I am, you know, working on this metabolic reset or would you rather have me here and have some fun with me and me not just not eat? It's not a big deal. So you know, just kind of reframing that for, for them and not, you know, kind of ostracizing me for, you know, not playing the game, if you will.

Oh, that is an amazing, amazing, amazing win. Way to go, Patty. Often we do feel obligated to engage when we're out, even in holiday events when we're going to be, you know, heading to someone's home. Often we can feel oblig to eat what they prepare. And we've had in your modules there's a session that Deepa had Trisha Nelson in. She is an emotional eating expert and she talks about that whole concept of the reciprocity. We often feel that we need to, you know, someone prepared all this meal we need to eat as a way of saying thanks. But I love how you phrase that that you're reframing it for them in understanding hey, I'm here and I'm here and celebrating with you. I just because I'm not eating doesn't mean I'm not here with you. So that's amazing segue into what we're going to be talking about today. So let me just share my screen and then if you have questions and you can either put them in the chat or after we finish the presentation we will come back and do a round and anybody who has any questions you can just put your hand up and we will go from there. So let me just share my screen and we'll get into a little bit of holiday meal planning secrets And I have a. You just share this. I'm trying to do two things at once. One second. So let's do this and we are going to bring this up. So we're going to be talking about holiday meal planning and I have a special deliverable for you today just to help with different kinds of meal planning that you can do. So our focus is holiday meal Planning secrets and really indulging without the weight gain. And all of you just shared and many of you just share things that you're doing that are helping you through this process. So I'm just going to give you a few things to think about. So one of the key things is healthier swaps. We often have classic holiday dishes. Most often, I was with a client today and her mom makes these little marshmallows and it's almost like a, she.

Calls it a green gooey salad or.

Something and she's like, oh, you know.

My mom makes it every year.

I have to think about, you know, I'm gonna have it because that has lots of sugar in it. Maybe there are opportunities for to swap those things through. So often mashed potatoes is a big thing. If you're in the maintenance phase in the latter weeks or in into lifestyle, you can always do sweet potatoes, which are better from a spiking our blood sugar standpoint.

But what about doing spiced cauliflower instead? That's another opportunity. Or even if you're in the lifestyle.

Phase, you can do mashed cauliflower as an opportunity to change things to make it a little bit healthier. Stuffing often will have lots of breading, lots of different things.

Well, why not use gluten free bread in there? If you're in lifestyle phase or the latter part of your maintenance, you can add in some of that. That or there is a recipe called, in your, in your recipes called an.

Apple and turkey hash that you could make instead if you're on the release phase. It has lots of veggies in it and you could use that as a.

Stuffing recipe for fruity desserts.

My husband, when we did the program.

Together, he often does the apple pie wedges. They're. You put them in the fry pan with some cinnamon and it just comes up so delicious. And it's like having an apple pie so you'd feel like you're not missing anything. There's also a strawberry cinnamon sorbet or a cooked apple chutney. Those are other recipes that you can.

Include as a way to still enjoy.

Your time but not going off plan. And we often, you know, talk about depending any stage that you're in is really half your plate is veggies. As you move forward in the program and you're still going to be doing your 4 ounces of protein. And really through this time, it's portion control, managing to keep things in the portion controls that we advise as you're going through whether doesn't matter which phase you're in that portion control is going to be key. So doing your 4 ounces, or at least if you're going to the table and there's lots of different things on the table, but focus on getting half your plate filled with veggies first, then add your protein and then look for what your fruit option will be. So that just helps you to maintain and really focus on the plate method. No matter where you are or what you're doing, the plate method is really a good way to envision incorporating the things that you need. The other piece is eat with intention.

One of the things I talked to.

The client earlier today about is the two spoonful bliss. Focus on savoring each bite and if you are going to indulge, then focus on two spoonfuls only. And that still allows you to savor the taste to, you know, enjoy the holiday. But then you limit yourself from a portion control standpoint to two spoonfuls only. Eating slowly, we definitely need to chew, chew, chew. We're chewing 20 to 30 times our food because our stomach doesn't have teeth, so we want to chew and enough that we break down the food that we're eating. Also, carbohydrates get digested in our mouth first. So if we're not chewing enough, our stomach can't digest and absorb the nutrients that come from plants. And if you do have struggle with digesting raw vegetables, salads, or different things like that, you probably want to cook them a little bit to allow for an easier digestion. Last thing on here is practicing halt. So often we have our first round, then we make a decision.

Do.

I'm going to go for a second plate before you do that. And that's why we say savor each bite. Eat slowly allows for the body to get the message that you're full and you really. There's a term, I don't know if you've ever heard it. It came from the blue zones. It's called harihachi bu. It's a Japanese term. And what they teach is we eat till we're 80. So we leave 20% in our stomach to allow for the digestion to take place. So before going to seconds, ask yourself, are you hungry? Are you angry? Do you feel lonely or do you feel tired? I remember one client I was talking to, she found herself going to the cupboard after she just finished eating and she couldn't figure out what the heck was happening. And when she looked back to her childhood when she was growing up in her household, certain things were happening. That agitated her, made her angry and the going to the cupboard was the way that she self soothed herself by getting a cookie or getting different things. And so that was an incredible learning for her as she went through this process from a meal. Prepping for success we have a couple of things I'm going to share with you. There's jar salads that you can prepare ahead of time. I know it's so busy especially if you have of kids or things grandkids or you know, company coming. If you can prepare some things ahead of time, it just makes it easier for you going through. And then also I just created a brand new power bowls and we had one client that was amazing at putting these together. And so I give you some examples on that as well as sheet plan meals if you're in maintenance, it's a lot easier to cook sheep plan meals and it's great for cleanup. You put everything onto one plate and you're done and you don't have you only have that one baking sheet that you have to clean as far as that. So I'm going to go through that shortly and I'll walk you through and I'll give you the link for the different posts that kind of put together each of these and then detox while you fast. If you have difficulty with digestion, there's a couple of things that you can focus on. One is also that helps with blood sugar, depending on what you're eating, is drinking 8 ounces of water with tablespoon of apple cider vinegar before your meals. That will really help to aid in your digestion. It reduces bloating and it's just an overall great PH for your system. If you're really having difficulty, you can take betaine with pepsin or digestive enzymes. Both of those can help. Especially if you don't have a gallbladder. It's often recommended that you take a digestive enzyme with lipase because our gallbladder holds the bile acids and things that allow for the fat to be digested. And if we struggle with that, then taking something will really help you long term. And then of course over the holidays, maintain your intermittent fasting that will be key to your success. As you're going through and post meal strategies Go for a walk. They found if when you eat your meal and you go for a walk, especially your dinner meal or your second meal the next day, your morning blood sugar will be lower. If you've gone for a walk and take the family to go for a walk, teach them the principles that you're learning because that's the one thing that we always focus on. It's not just about you going through the program, but it's helping the family be more successful. Drink your water. We know we need to drink plenty of water. Our body is 60% water. We need to constantly refill that water. So continue to do that. And have a herbal tea at night. You can do either chamomile to help you relax. You can peppermint or ginger. That really helps with digestion and aiding that. And then leftovers. How many have leftovers?

Oh my gosh.

We always cook way too much for holidays. My mom is great cook. She does cook many different meals often when we have holidays. And so we have meals for the next couple of days. So the key for not having too many leftovers is plan ahead meal plan to reduce the amount of excess or and minimize the amount of food that's left over. Think about falling off if you once you cook the meal like for example, if you make a big turkey or you have a ham and you want to use the ham bone to make a soup or maybe you make turkey soup after or stir fry or vegetables stir fry and use them in. In a. Sorry. You can use your proteins in with a stir fry, a soup or stew. Plan those things and then you can portion them out and freeze them. So let me take you to.

Going to go here.

I'm going to share with you some things I put together. I'm going to give you in the chat.

Let me just. Here's the link for these. I put them all in one document to make it easier. That's a link to the document that we're going to be going through. And let me just go through the chat. So love mashed cauliflower. Yes. Amazing. Deanne, I'll ask you when you make your mashed cauliflower, what do you put with it?

The last time I made it I was on the reset and my coach gave me the reset recipe. So I'm trying to remember but I think it was. There was no butter or milk or anything in it. It was just I think vegetable broth or you could probably use chicken or beef broth and there was garlic and scallions and it was very good. Very, very good.

Awesome. So that's a nice way to just transition that holiday. You know the mashed potatoes but make it healthier. Roasted brussels sprouts are awesome. Yes, I agree. Indulge. Only two spoons will make it hard to stop after getting a taste. Yes, it can for sure. For some people, as Tricia Nelson talks about, she has said, for some people, we can't have any at all. So you need to decide whether you have the self control. And again, it comes down to timing. I find since I've been through the program, I used to have an issue with having way more than two spoonfuls, but now I find most things are too sweet for me. My taste buds have changed. And one of the things you can use, there's a tongue scraper that can help with that too to reset your taste buds. Yeah, I agree. Better off not starting. Will apple cider vinegar work just as well as the liquid? Yes, that because you will digest that it will end up in your stomach and will help you to digest your food, especially proteins. How often before eating should we take? Right before you eat, because you want it to be present there when you're eating so that the digestion can take place. So one of the things I put together was a meal plan so that you could kind of get a sense for what it is you're going to be having in your meals. Breakfast obviously usually is your coffee or tea, depending on what you're drinking. And then you have your two meals at lunch and dinner. Often what we do recommend for, for the release phase and you know, beyond is whatever you have for dinner the night before, you have for lunch the next day. That's that way you're cooking one meal, which makes it really easy to manage your day. So you only have one meal. I also put in here a maintenance phase, one where you can add in what fat you'll be having. There's a tools for meal prep. These are just examples. You have some, some of those in your guide as well on just what are the key things that you can have in your kitchen to help make cooking easier, especially if you're not a cook. These are just tips and things. The other key piece is jar salads. I like making these when we're really busy. And what I found is understanding how to make them so they don't end up mushy. Because that's often what happened to me the first time. I didn't really understand the layering technique of what needed to do. But definitely you want to put the dressing at the bottom and using a larger mason jar really helps so that you can get the stuff into it. Then you want to put the hard veggies. The hard veggies, if they're sitting in the dressing for a couple of days, aren't going to get mushy, which is what I learned as I went through. And then layer three is going to be your more softer veggies that you're going to put in. And then if you're in maintenance or in lifestyle, you're going to put in your starchy carbs in that roasted veg. Any kind of roasted, you know, whether it's sweet potato or turnips or parsnips, something like that in with your starchy carbs. And then you're going to layer in your proteins on top of that and then push in your greens. And then you can make multiple jars. I normally will set up four or five jars for myself, four or five for my husband. Make 10 meals at a once. And then all you do, especially if you're traveling to work work, you're just going to take a plate, you're going to turn it over and dump it. And it's so nice. The dressing just goes all over everything. And you can just mix that up and eat it. So I love jar salads. They're a great way to meal plan ahead of time and be able to get stuff done. And you make it all one time and have it for the week. So you just schedule in that time to get the work done. Sheet plan meals, amazing. We make these all the time. My mom likes to make put like whole garlics and cut up onions on the sheet plan. Pick out the protein that you're going to have. One of the key things to make sure when you're doing it is to cut your vegetables similarly so that they all cook at the same time. And just be pay attention to which veggies might cook quicker than others as you're going through. And if you're in maintenance, you can add in some healthy fats. And what I like is the spices. If you're in release phase and you want to do the sheet plan best is to put some broth onto the pan so that the things won't burn. And then lastly, power bowls. Power bowls are so amazing. I've seen so many great pictures from clients doing these. You can do anything. Like from a protein perspective. Often people will put that maybe in the middle or to the side. You can pick a meat or vegetarian. I've seen them done with cottage cheese in the middle or any kind of beef. You see here they have the roasted chickpeas, any kinds of things that you can put in there.

Then your approved veggies.

You're going to look for what you might maybe cauliflower rice or some palmini noodles or zucchini noodles. You can do broccoli. There's just look from your list, I took just a few as a sample of what you might include. But you can look to the list of what's there and available in your proved veggies on your fridge chart or in your manual and pick which ones you want to or which one you want to include.

And then your free veggies are unlimited.

So those are your mostly your sprouts, your greens, your sauerkraut and kimchi, which is so good for your gut and replenishing the microbiome with the great bacteria, doing grated cabbage or mushrooms or cucumber and then your dressings. Do you make. Becca's asked, do you make your own dressings and have good recipes? Yeah. In the, in your manual there are a ton of different recipes that are available in there so that you can include those. And yes, Lori, you can eat egg whites on the release phase and as you move into maintenance you will add in egg yolks. Usually around week nine we start to add in our egg so that you can do that as well. And then in maintenance here with the healthy fats you can start to add in whether it's, you know, look at that avocado in the middle and how it's been. I don't know how to do that. That would be hard for me. But some people are very creative, like my daughter, she just made these cookies for my mom. That's a bingo card and it's a cookie. She's so creative. So some people can do that. That's not me. But you can include seeds and nut your roasted starchy carbs. As you get into your into maintenance phase, you can start adding those things in. Oh yes, I've been on maintenance for a while. Thank you. Yeah. The manual has tons of different recipes for dressings that you can incorporate as well. So that's why I had to share with you today. Just on meal planning and prepping, especially at this time when it's so busy, is what are the key things that you can do that just make it more simple for you to put things ahead and be able to accomplish and prep? You know, if you've got a busy week, just prep some things ahead of time and then all you do is take it out. I know some people will do in containers will make their thing and then freeze them and then when they need them, they just take them out and it makes it real easy.

Does anyone have any other suggestions or.

Ideas on meal planning that they found successful? You can just unmute and.

I Have one thing I found super helpful for freezing if I'm meal prepping, and that's. They're called super cubes. I don't know if anyone has seen those online, but they. They're like a silicone. They come in like half cup, one cup, two cup. So you can tailor it to the size. You know, if you're making a soup or, I don't know, a sauce or anything, I usually, like, double my recipes. And then I'll freeze them in individual portion sizes and then they'll pop out of those once they're frozen and you can actually put them in. Some people will use like a Ziploc freezer container. Know that if you're avoiding plastic, maybe you don't want to do that, but you can pop those out. And then I just pop them out when they're frozen. Label what I'm putting them in. And then you can just put those in a pan and warm them up. And it's. It's a fantastic tool to have in the kitchen for sure.

Awesome. What a great idea I just found here. And I guess you can get different sizes, so if you even get in 4 ounces, that would be amazing.

Yeah.

Idea. Thank you.

And they even make like, if you say you had a baby, you could make your own baby food. They make little. Or freeze breast milk. They have little ones that'll pop into a bottle and. And yeah. It's a fantastic tool for anyone who invites to meal prep.

Thank you.

That's awesome.

I also heard for some people that will use the, like the ice cube trays and if you have leftover veggies or leftover herbs, they'll often put them together in with, you know, herbs with ghee or with. And then freeze them in the individual cubes.

And then they'll use.

Use that way with the herbs.

Yeah. Are the herbs and olive oil or, you know. Yeah, yeah. Or like I've. Even when I. You need a. I don't know, a tablespoon of tomato paste and then you have over half the can left.

Yes.

You can even get the smaller containers and freeze those or. Or ice cube trays.

Yeah, that's awesome. Yeah. Those are good suggestions to help us with getting. And often less food waste. Right. Which Often a bigger issue because then we just can throw out things. Tend to put everything except fruit into my bowl for my meal. Excellent. Patty. Let's see what you're eating.

Patty.

Looks good. Awesome. Yeah, I tend to do that too. Mix it all up and. Way to go. That way it's One. One bowl to clean and we're done as we go through. Yeah, I like everything easy. I don't like to fuss too much. And I'm lucky I have a mom who cooks for us. So it's been a lot easier for me as going through any other questions about the program. Doesn't matter where you're at or what you're going through. I'm happy to help. You can just unmute when you're ready.

Hi, Anna, Lisa, it's Sangeeta.

Hi there.

Hi.

Nice to see you and everyone else. Happy holidays to all of you. Just quick question. I've just come back, as I mentioned, for Argentina, Chile, where of course, being vegetarian, it was mostly carbs for myself. And so needless to say, you know, it's affected my weight a bit. So is it best just to just use the plate portion, like moving forward? Will that help me reset?

Yes. Yes. If you want to reset most often, start weighing your foods again because often portion control is the issue. If we're not. If we're going up in weight, then that means we're not portion controlling. We're not doing the things we know. So I would recommend you just drop into the release phase for a week or two.

Okay.

All depends on how much you need to kind of just come down. And I think I've given you the example before. I went on a cruise with my mom, we ate more than we should. We ate more meals than we should. And I maybe put on three, four pounds and I just came back, did the release phase for a week and the weight dropped off. Amazing. It's just taking the fat out means the body is going to burn your own fat and you're already metabolically flexible right through the program. That's what we're teaching the body is to be able to burn fat from our own body or from the food we take in. What usually happens with most people is we end up in insulin resistance and we can't burn the fat on our body, so we have to eat. So what you want to do is just reset that and the body will give up the weight.

Okay, perfect. Thank you so much.

You're welcome. Enjoy your time.

Hopefully.

Are you off?

I am going to be off soon, like next week for a bit. So yes. Thank you. And same to you. I wish you all the best. Thank you.

Thank you. When we add full eggs weights in week nine, how much equals our plan requirements? So let me just share one other thing with you that I posted in the Facebook group, but let me just find this it's the protein requirements. This is really great, especially when you're on maintenance. Let me just share my screen. This is really great to have on hand so you can kind of get a sense for the equivalence. Let me share. I'm going to share this in the chat for anybody who hasn't. Losing the chat. Here we go. So this is a protein guidelines. So when you're looking at in maintenance, often we recommend 4 ounces as is the way we're going to go forward usually works out to be about 35, 30 to 35 grams. So we want to incorporate. If you're doing hard boiled eggs, 30 grams of protein works out to be five eggs from that perspective. And that's kind of giving you the sense. And really on an ongoing basis, as you start adding in, working out and strength training, you're going to go from 4 ounces to 6 ounces in for each meal on those days that you actually do strength training. Otherwise you're going to stick to the 4 ounces of protein. But often as we move into lifestyle, we want to make sure we're getting at least 100 grams of protein a day. So you're going to incorporate these in your meals or increase the amount that you're taking in. Because protein is key to the amino acids make up our whole body and we need those to function. So if you haven't downloaded this, I highly recommend it. It just gives you all different options, whether it's vegetarian or meat options as well.

You mentioned the hard boiled egg. Can it be like an omelet and you add vegetables to it?

Yeah, yeah, I was just in here. It was eggs per se. I probably should.

So I would make a five egg omelette.

Yeah.

To get 30 grams of protein.

Correct.

Wow.

Okay, thanks. Yeah, often we don't take in enough protein. I don't know if you've noticed how in the program, you know, prior to a lot of people that I know don't take enough protein in and substitute with more having carbs. And so what we really want to do is encourage getting enough protein in our meals. Any other questions?

Oh, sorry, I'll let Becca.

No, no, go ahead.

Oh, okay. I just want to follow up on the, on the release space that you did after coming down from the like that sounds like a temporary release phase that you did. When you did that, did you end up doing the loading first and then doing the release?

No.

Right.

I did.

I did.

Okay.

It was only doing a week, so I didn't. But I probably should have do like do A little bit. But I guess for me, it was the cruise was the loading.

Yeah, that's what I was thinking.

I'm like.

I'm like essentially what he did kind of like a loading on the cruise.

Yeah.

And I only had three to four to go, so it was, you know, and. And just so, you know, you can hold that and poop, right? You can always.

Oh, yeah.

In your gut. And often, you know, on the cruise, you're eating things that you don't normally eat, so your body may react. And at that time, I wasn't aware of my food sensitivities. So I know there are certain things that cause my stomach to be more upset, so I don't like to have those egg whites. I can't have egg whites, which is crazy.

So.

Oh, yeah, that's right.

A lot of things. But it's okay. You know, once in a while, if you have it, then, you know, take some digestive enzymes or things that will help as you're going through.

Yeah, for sure.

Becca.

Oh, hi. I'm just clarifying what you were saying about protein, because I was like, I don't know if I knew that. So during the maintenance phase, which is four weeks, we're supposed to increase our protein to 30 grams. Is that what I heard?

So 30 grams is 4 ounces, roughly. So when you look at. Yeah, when you look at the sheet, 30 grams is roughly 4 ounces, which is what we're doing. And it varies by different protein options as to how many grams of protein are in the different ones. But if you look at the chart. Let me just. So the chart here goes through and like, Chicken breast, cooked 4 ounces is worth 35 grams of protein. Turkey breast, 34. So I gave kind of the 4 ounces. The difference is if you're working out with weights, you're going to increase the amount of cooked chicken breast, for example, to 6 ounces. If you're working out or doing weights on those days that you do that.

Okay. And then once you're on lifestyle, do you still stick to protein being 4 ounces or 6 ounces if you're working out or weight training?

Yeah.

But what we really, as you move into lifestyle, we want to increase your protein to 100 grams a day, minimum. So what often some clients will do is add in protein shakes or they'll add in breakfast. Not every day, but on, you know, three to four times a week. Add in additional protein on those days to make sure you're getting enough amino acids to support the body.

Okay. And isn't I thought there was a formula that said. I can't remember it now, but let's say it's one ounce of protein per two pounds. Is it one pound? Your ideal weight or something like that.

Is.08 grams of protein to your ideal weight. So if you look at most going to be over £100. So you're going to take, let's say your ideal weight is 100, then you would be eating 80 grams, for example, because it's.08. But if you're working out, it's going to be more okay like if you're doing.

And then the second question, if you don't mind. So I've never taken digestive enzymes, but if I take apple, apple cider vinegar, does it act like a digestive enzymes?

Somewhat. So we have a couple of things in our stomach that helps us digest our food. One is stomach acid. Stomach acid is the ph of our gut has to be. It's think of a battery. Acid is one, the pH of our gut has to be two. So that's how strong. That's why when, if you've ever had acid in ingestion and that acid comes up is like, oh my God, just it's burning. So from that perspective, you need the acid in your stomach to help you digest your food. It actually helps. I always talk about like if you have protein. Protein is like a train and the train is made up of different cars. If you think about each car as an amino acid, the acid in our stomach helps to cleave each of those amino acids off. And when we get to the small intestine, we absorb the protein. As a car or an amino acid, we can't absorb the train. So we need to cleave each of those off in order for the body to be able to absorb them. So acid is really good for that helping with digestion. Digestive enzymes are a little different. They have what we need. So your pancreas normally sends the digestive enzymes to help digest protein. Protein digestion. The digestive enzyme for protein is called protease. The digestive enzyme for fat is called lipase. The digestive enzyme for carbohydrates is amylase. So digestive enzymes will have those different things in it. Sometimes they'll also have beans. I don't, for me, when I eat beans, I get gas that tells me I'm not digesting them. And if we don't eat them often enough, then our body doesn't have that kind of digestive enzyme available. And so you need to ease into Eating certain foods similarly just came to mind is fermented foods. When we eat fermented foods, you know, often they say have a tablespoon with each meal, but if you haven't been eating them in the past, it's best to do like a teaspoon and then work up to a tablespoon to let the microbiome get used to having that. Fermented foods. So does that answer your question? It's a little bit different. We need both. We need acid and digestive enzymes, but our body produces those digestive enzymes and the acid signals to the pancreas to send the digestive enzymes. So if you have enough in your body and your pancreas is producing those, then the taking the apple cider vinegar in water will help to signal the pancreas to send those.

Oh, okay, okay. So other than gas with beans, how would you know if you're low on either enzymes or the stomach acid being too low in ph?

So I. I would just try doing the apple cider vinegar. If you feel any burning in your stomach when you take the apple cider vinegar with water, then potentially your acid is there.

Okay.

On your root cause assessment when you did it, depending on what your numbers were, can kind of give us an indication if you're having absorption issues related to that.

Go.

What. What week are you on in the program?

Oh, no, I'm in maintenance. Yeah, I'm sorry. Not maintenance. Lifestyle months. Yeah. But yeah, I've never asked myself these questions, so I'm just like, well, do I have any issues? Like, do I need to take any enzymes? I just don't take anything for my stomach stuff. I don't know what would be the signals I need to be paying attention to if I need those things. Like, for sure I don't eat beans enough that I will have gas. So I will. I mean, do you just take like Beano or. Or just slowly?

I wouldn't take Beano. I would take. I would just do the apple cider vinegar. And that will help. The other key way to know that you're having digesting is your poop. So if you check your poop after you go and you've got pieces of food in your poop, that means you're having difficulty digesting.

Oh, okay. Okay. I'm good there then.

Yeah, then you're good. You're likely good in that sense.

Okay, that's good. Bloating up. He said.

Yeah. Do you bloat at all when you eat? Do you find like your stomach expands?

Yeah.

With certain foods And I think it's carbs. It's rice. I just hold on to weight. I gain weight really fast. Yeah, I talked to Deepa about that, and she's like, you might be sensitive to rice. And I'm like, oh, my God, I'm Asian. Like, how can I be sensitive to rice?

Well, I have that. I did my food sensitivity test, came back that exact rice I can't have.

Oh, my gosh. I guess I didn't realize that was a thing. I thought it was such a. Such a safe food, like, everywhere. Everyone around the world eats it or a lot of people. And I thought, no way. It's not rice. But. But it sounds like it might be, right?

Surprise. For me, it just came up as something innate in my DNA because our food sensit. Food sensitivity test looks at our DNA and then matches what are the key foods that our DNA reacts to. And mine was rice. So one of them, rice, was low for me, though my major one was gluten. So. Which I know, intuitively know that that's a huge issue, because if I have any right now, I just. My head hits the table, I become so fatigued, I can't function. So I immediately thought, that's an issue. I have blueberries and peanuts. Peanuts, a lot.