Weekly Living Light MRP Q & A with Dipa [Aug 16, 2024]

Good afternoon, everyone. Welcome, welcome, welcome, Nancy. Welcome, Cynthia. I am going to just send a reminder to our group that we have started. So just give me a few minutes to do that or a few seconds, rather. And as I'm doing that, please feel free to share in the chat what you're most grateful for today. Cynthia says she's grateful. Grateful for plans to head into the mountains for the weekend. Wow, that sounds beautiful. Nancy says my daughter hasn't been feeling well for about a month. Oh, wow. Finally feeling better. Awesome. That's so great. I'm glad she's feeling better. Hope it wasn't anything too crazy that she was dealing with. Okay, so we will get started with our Q A. Okay. So thank you all for being here. So welcome. Sangeeta. Glad to see you here. Okay, so today I wanted to talk about a few different things. I just recently started listening to this book and I've recommended it to some of you. And I just bought the actual physical copy just yesterday. And it's really. I mean, I've known about the dangers of seed oils. Maybe some of you have done some reading with regards to seed oils. But this book really goes, like, really deep. I just realized my book is all like, well, the pages are all bent. Okay. Anyways, so I would really recommend either listening to the audio. I don't know if any of you listen to audio books, but I find them great because you can multitask, right? You can cook, you can do laundry, you can drive and listen to an audiobook at the time. Same, same time. And it's much faster because you can 1.2 speed or 1.5 or double speed. Double speed is a little too fast, but you could listen to it a lot quicker than. Than. Than reading. So I really like audiobooks, but I got the, the physical copy just because this book is one of those books where you, you know, there's some charts and there's like, you know, a lot of studies that are cited. Like for me specifically, I. I got the physical copy because I feel like, you know, I'm still kind of a paper person. So I, I like having paper. But I think that either way, whatever you decide, I would highly recommend it. So the book focuses on the impacts of bad fats and oils. And one of the reasons why this program works so well for people is because we eliminate oils, right? Whether they're bad or not, we eliminate oils from the nutrition plan for a period of time, right? So it's not that all fats or oils are bad for you. It's you know, it's. It's more so the bad ones that we want to focus on. But the purposes of the release phase, we have you avoid all oils, right? And that really gives the liver and the gallbladder a little bit of a chance to repair and regenerate because the liver is so overburdened already by all the toxins that we're exposed to. So when we take away the oils and the fats we like, we find a lot of people's livers and gallbladders are already overwhelmed. So when we take them, take them away, it just gives them liver a little bit of a break and the gallbladder a little bit of a break. And, you know, it's not completely zero fat, right? If you eat animal proteins, you're getting some fat. If you eat a little bit of dairy, you're getting some fat. So I know for the vegetarians, if you're doing cottage cheese, you're still getting a little bit of fat, but it's a lot less, and that's just eliminated for a period of time. And the interesting thing with this program is that, you know, a lot of people have tried the ketogenic diet. It's maybe worked for them, but then they kind of plateau or a lot of people don't feel too well with the ketogenic diet. Whereas with this, you still go into ketosis, but you're still burning fat as a source of fuel. So you're. You're pretty much tapping into your body's own fat stores rather than, you know, using fat as a source of energy exogenously. Okay? So one of the things that I really like to emphasize, especially as you go into the maintenance phase when you are bringing oils and fats back in, is really trying to avoid the bad oils. So in this book she talks about, she calls them the hateful eight. So the hateful Eight are. I'll just list them here. It's corn oil, canola oil, cottonseed oil, soy oil, sunflower oil, safflower oil, grapeseed oil, and rice bran oil. And, you know, she puts also avoid vegetable oil, which is a general term for any of the hateful eight. So this is really challenging, okay? Especially, you know, if you have no awareness. You're probably getting these into your diet every single day. But even for someone like me who's had an awareness around seed oils for a really long time, it's really hard to avoid these days. So if you primarily cook at home, which I do, you know, you are avoiding them for the most Part. Okay. The. I'll. I'll share the seed oil list. I'll put it in the Facebook group so that way you all have them. And I'll put the name of the book in the Facebook group too. But if you eat out or travel, then you are going to still be exposed to these oils because most restaurants these days, to cut corners, use these oils because they're much more cost effective. So this is the. The book here, Dark Calories by Dr. Catherine Shanahan. But what I'm going to try the next time I go out is I am going to ask them if they can specifically prepare my food in, you know, olive oil or coconut oil or, you know, avocado oil. I'm going to just say I have an allergy to these oils and just see where it goes.

Right.

Because they can accommodate to. I'm pretty sure most restaurants carry olive oil, right. So I know some of their foods might already be prepared, but I think it would be worth the shot to ask. Right? Just like these days, you know, with gluten and dairy being such a big issue, you see gluten and dairy free options almost at every restaurant. Right. So I think it would be, you know, obviously there's certain restaurants, like, I'm just thinking off the top of my head. If you go to Chipotle, right, Like, the food's already cooked, right? So they're not gonna cook something separate for you. But if it's like, you know, you're going to maybe, you know, an. Or a restaurant where you're. Where the food's not already prepared, like where they're cooking it more so from scratch, like there might be an accommodation. Right. So I just want to bring that up with you all. And then there's also an app that you can download. Of course there's free version, paid version, and I actually ended up mistakenly buying the paid version. But it's called seed oil Scout.

And.

Basically you put in your location and it rates different restaurants in terms of like green, orange and red. So the green restaurants are, of course, restaurants that are gonna, you know, cook with oils that are not on the hateful eight. The orange is like, you know, caution. We don't really know what type of oil they're using. And then the red, of course, is, you know, try to avoid, if you can.

Okay.

Where it's going to be impossible to enjoy a seed free meal. Okay. So out of those eight, if I had to choose the one that is probably the least harmful, it would probably be sunflower oil. Okay. So if you have no choice then. Sunflower oil is probably going to be the least harmful. But, you know, you want to try your best to avoid all of those. So once again, I'll repeat them again. It's corn oil, canola oil, cottonseed oil, soy oil or soybean oil, sunflower oil, safflower oil, grapeseed oil, rice bran oil, and vegetable oil. Okay, so in terms you're probably asking, well, then what the heck am I supposed to to cook with, right? So she then has a list called the delightful dozen. Okay, so the delightful dozen is going to be extra virgin olive oil or unfiltered refined olive oil, butter, unrefined coconut oil, unrefined avocado oil, ghee. So, you know, being in of Indian descent, like this is what our ancestors used to cook with was ghee, right? And then it got such a bad rap, right? But I always, when it comes to health, think of what our ancestors used to do, right? Sesame oil, unrefined palm oil, bacon fat, tallow lard, chicken fat, unrefined tree nut oils like almond, hazelnut, pecans. What else is on here? Unrefined peanut oil. So those are, you know, whole food fats, which are good fats. They are, you know, most of these are higher in saturated fats. And, you know, back in the 80s 90s, saturated fats really started getting bad rap, right? So, yeah, avocado oil is on this list as well. Okay. So, you know, I would say that when you're introducing fats back in, like, what I usually cook with is avocado oil. I'll do coconut oil occasionally. I'll. I don't really do butter or ghee. I like butter and ghee, but my husband doesn't really like it. So I'll usually do avocado or coconut oil. Okay, but. And you don't need a lot, right? You only need a little bit of oil. And I think that's a huge takeaway with the program is you really get used to just cooking without oil, right. And using very minimal oils and fats in your cooking. Because one of the things that I find, you know, where people get into trouble with maintenance is even though it's a good fat. If any of you have ever tracked your macros, which you're kind of doing indirectly in this program, but if you ever track your macros in an app like phonometer or MyFitnessPal, one of the key insights that you might gain is how much fat you're actually eating, right? It's so easy to eat like half a cup or even a cup of guacamole. Right. Or even though it's healthy. Right. Like all these things. Even nuts. Right. A lot of us love nuts. And it's hard to eat just a little bit, but you know, the fats add up. Right. So just being more mindful of how much fat you're including back into your diet once you go on to maintenance. Okay. So yeah, so I would give, you know, like I said, you could download the audiobook. Audible is a great, is a great app if you want to use, if you want to use audiobook or you can buy the physical copy. Okay. So that was one thing I wanted to talk about today. And then I am going to take questions from you all as well. And then the other thing I wanted to talk to you all about today, once again, I have sent this link to some of you. I also posted it in our Facebook group. But really, you know, emphasizing the importance of getting daily sunlight. So like yesterday afternoon around this time, after this call, I'm going to prepare my lunch and I'm going to go outside and you know, just try to spend a few hours outside. But most of us live an indoor lifestyle where we spend the average American. And I'm sure it's the same for Canadians, maybe even worse for Canadians just because most of us live in a colder climate. Spends around 90% of our time indoors. Right. So really trying to be a little more intentional with getting outside. And it doesn't have to be a lot. Right. So there's a great app which I've recommended for some of you. It's called Circadian. If you're on Apple, I'll send the link whether you're on Apple or Android. But. So.

Sorry.

Okay, this is the. Oops again. Okay, here it is. So this is the app. I would highly recommend that you download it. And basically once you download it, I'm just going to pull it up here. It's, it gives you a lot of great information. So it, you can put in your location and it's going to tell you what time the sun rises. It's going to tell you when the solar noon is. It's going to tell you when you should. When the sun sets outside as well. And then there's something called the dashboard. So under the dashboard, it basically gives you recommendations in terms of ideal sleep time for you. You can of course modify this however you wish when you should turn off your devices, ideal wake time. Based on this. It's all based on the sun.

Okay.

When you should eat and fast when you should exercise. And then under the light and dark section, you can set it so that every 90 minutes after the sun sets, it reminds you to get outside. So to get a movement and sunlight break. And all you really need is five minutes.

Okay.

And then under the Learn section, so, you know, of course there's the free version and the paid version. You can still, you know, get a lot out of the. The free version. But under the learn section, it has some really cool little tips. And, you know, it cites certain studies as well. But, you know, one thing here, I just pulled it up is did you know the biggest driver of childhood obesity is screen time? Did you know artificial light at night leads to cancer in humans? Did you know that skin can tell time and respond accordingly? For example, are you better equipped to repair skin damage that occurred during the day than damage that happened at night? So, and then everything is linked back to, like, PubMed research. So it's all, you know, cited. So really recommend this app and just becoming more aware of how much time you spend indoors versus outdoors. Right. One of the things that I like to recommend for most people is when you wake up is try to get at least five to ten minutes outside. Right. And then if you. A lot of you work in an office, so it's a little harder to work outside. Right. For. Whereas for someone like me who works from home, it's a little easier. Or if you live in a condo, sometimes it can be more challenging. But even if you have, like, a little patio where you could set up like a little table, you could. The main times that I recommend trying to get sunlight is when you wake up in the afternoon. So if you get like a lunch break, which most of you do, try to eat your lunch outside, especially right now, while it's summer. Right. It's obviously a little more challenging once you hit winter. For those of you who live in areas where you have a winter. And then in the evening, right. So three times, at least. Minimum. Five minutes at a minimum. Right. And then slowly you can increase from there. Right. And on the weekends, you can increase the amount of time you spend outdoors as well. Okay. And a lot of people are concerned about, like, the sun in terms of skin cancer and the harmfulness of UVA and UVB rays. So a lot of the studies that were done were with UVA and UVB rays in isolation, not the full spectrum. Right. So when we isolate UVA and UVB rays, then, then it can be more harmful. But in nature, they're not isolated. Right. The sun emits infrared, uv, a uvb. There's all sorts of different spectrums of light that we're exposed to. And the key thing with sunlight, if you want to, for someone who burns easily, the way, the way you build up your sun tolerance or there's a researcher, his name is Dr. Jack Cruz, the way you build up your sun callis is, is getting exposure to infrared light. And infrared is at its peak in the morning hours, so just shortly after the sun rises and in the evening before the sun sets. So getting exposure to infrared on a daily basis really is going to build up your solar callus and you know, make you more resilient to the sun so that you don't burn as easily. Right. You see these people who go on these like one week all inclusives in January and like it's their first day, they're so happy to be, you know, especially if you live in colder climates and you go to a place like Mexico the first day you're like basking in the sun. And then like you see by the end of the day these people look like lobsters, right. And that's because they haven't built up their solar callus, right. So of course they're going to burn. And when you burn, that obviously is not good for your health. And that's why you have to build up the solar callus and acclimate yourself to the sun before you just go out and spend like 24 hours in the sun. Right. So you got to do it strategically and if you are concerned, you know, you can wear protective clothing. I always recommend protective clothing first over sunscreens. Right. A lot of the, you know, in the last few years there's been a lot of studies that have shown certain sunscreens to cause cancers. Right. So try to wear protective clothing first. If you are going to be out for longer periods of time, you might consider a mineral based sunscreen. I always recommend mineral based sunscreen that contains like zinc oxide versus chemical based sunscreens first. And then also another thing that can really cause burning is, I know it's like unpopular opinion or. But one of the main ways that your sun, your body knows how much sun you're getting is through your eyes. So if you wear sunglasses then your body doesn't know that it's because that's how sunlight, you know, that's how light enters your, your body. Right. Of course you have melano receptors on your skin, right. And light receptors on your skin. But your eyes is one of the main ways that communicates to your brain to let your brain know what time of day it is. So if you're wearing sunglasses, then your brain is going to think that it's the evening or, you know, nighttime, depending on how much UV it's blocking out. And so you will burn much more easily if you wear sunglasses all the time. So I'm not saying not to wear them at all. Of course, if you're driving and you're having a hard time seeing, wear your sunglasses. Right. If you're out for really, really long periods of time, you may want to wear the sunglasses. But for the first five to ten minutes that you go outside, try to go outside without any sunglasses so that your brain knows what time of day it is, and then you're less likely to burn as well. Okay, so that was. Let me put the link to the podcast. I did put it, like I said, in the Facebook group, but I will just put it here in the chat. Oops. Okay, so Cynthia says, I learned to use vegetable broth more from being on release. Trying to keep that up on maintenance and beyond, where possible. Great. Yeah. And it's actually pretty tasty. Right. It provides a great flavor, and you can always cook with the broth, and then you could always drizzle a little bit of olive oil on top after, too. Okay, so I will open up the floor to. Some questions. So you can type them or you can unmute yourself. Let me just. You can request to unmute.

Okay.

You should be able to unmute yourself. Lisa, go ahead and unmute. Nope, you're still muted. There you go.

There you go. Thank you so much. This is actually my first call.

Oh, welcome, welcome, welcome.

Oh, August was crazy. And hosting. Bunch of people. And so I'm just getting settled and to tomorrow I begin my loading. Okay. Because listen, because it's the last two days of hosting, so I think. Oh, I can load the last two days and then on Monday, start. Start from scratch. Yeah. So I did have a question about the oils, specifically because I tend to saute.

Yep.

And I also am one of those people who eats chia seeds. Right. So I. So I know that. So should I be completely stopping, you know, not using chia chia seeds at all? Okay. So no. Okay. All right.

Yeah.

On the release phase, we recommend no seeds or nuts.

Okay. No. No nuts or seeds. So could that include. Yeah, because I was like, that's a healthy fat. Yeah.

So on the. On the maintenance phase and on the loading, you can have them. But on the release phase, we recommend omitting the seeds and nuts and Then in terms of sauteing it, can I.

Use the broth that she talked about?

Like you can use veggie broth, chicken broth, any, any broth, except bone broth.

But even if my bone. Bone broth is zero fat, if it's.

Zero fat, like if you've skimmed the fat off the top, then it should be fine.

Okay. Yep. Because I do have zero fat bone broth. Yep.

So that would be fine. Okay. Yep. Yep. So loading face tips. Just a few things. Go slow. Braise throughout the day rather than having just three large meals.

Okay.

Try your best to get to 5,000. It is very, very, very, very difficult. So even if you get to 4,000, that's okay. Obviously, if you feel sick, then just like slow down. But just go slow. Focus on. If you haven't had your gallbladder removed, then focus on high fat foods like nuts and nut butters and avocados. Like all of that drizzling your food with oils because the fats are more calorically dense.

Okay.

Okay.

Yeah, it's going to be. I'm going to have to force myself to wake up early in and start eating because I've been intermittent fasting for so long that I'm not really hungry in the morning. So I force myself to like, eat as soon as I wake up.

Yeah. And then just remember to take your spray as well. Sometimes people forget to take.

Oh, we do our spray during the loading phase too.

Yes.

Because I thought that was the appetite suppressant. I thought so.

The spray. That is one of the functions, but it's not the only function.

Okay.

Okay. So you'll do seven sprays three times a day for the two loading days at 7am, 2pm and 9pm I usually recommend setting an alarm on your phone so that you have those reminders. And then on the release phase, it's going to drop to five sprays.

Five sprays three times a day?

Yeah. Same timing.

All right.

I think that was. I think that's just more than likely. That's my. That's.

That.

Well, I'm sure that's my. Why I gained weight, because that's my Achilles heel. Eating like coconut milk, yogurt and, you know, stuff like that. So.

Yeah, exactly. That's. That's. Even though it's healthy, like you can still over consume it. So just be more mindful.

Do you suggest we use like a chronometer or some kind of.

So for the loading days, for the loading days, you might want to. Just so that you can, you know, make sure you're getting the appropriate amount of food. But for the release phase you don't need to. Because like the 4, 4, 4, like 4 ounces protein, 4 ounces non free vegetables, 4 ounces fruit is already like kind of calculated for you. The macros are already calculated for you. Okay.

And I also on the form, on the release, in the release phase, it has the 4 ounces of protein and veggies and unlimited. But it doesn't list the fruits, so. I know, I know there was a mention of. I mean, it mentions the fruits you can eat.

Yeah.

But it doesn't mention like how much. So I should. 4 ounces, 4 ounces on that as well.

It's on page 20, so I should.

Go to, to like kind of this.

Page or on page 26 it says eat 4 ounces of fresh fruit and then it has a whole list of the fruits.

Okay. Because I was, I was mostly using, Trying to use, Trying to use that.

Yeah. That's going to be more like a summary.

Okay.

But the actual manual is going to have all the details.

Okay, I'll use that.

Yep.

And I think and. And then only water. Right?

You could do water, still water. You could do sparkling water. You could do herbal teas. You can do coffee, black. You can do green tea, black or no. With no sugar or cream. So yeah, those are kind of the main beverages.

Durable teaspoon. Now it did also mention that it has stevia as a sweetener under the condiments. But does monk fruit or like monk fruit or RX sugar?

Monk fruit is okay. Yep.

Monk fruit, but not RX sugar because RX sugar is alulose.

No, I would stay away from that one.

Okay.

Yep.

All right.

I think that's it. Okay, awesome. Well, if anything comes up, feel free to reach out. I know Annalisa is your coach, so you're in good hands with her. And yeah, we're, we're always, you know, we check our messages on the weekend and stuff too. So if you need any help or support, then let us know.

Okay. Thanks.

You're welcome.

So, you know, the piece leading up to it is really valuable. The, you know, the clearing out the kitchen.

Okay, good, good.

And also the journaling with the affirmations and all that. I had to search this short like two second story I had. I went to into menopause. So I gained on my weight after menopause. Right. And it was also a traumatic, A bit of a traumatic menopause because it was surgical and it was an error and I had to have all These surgeries. And it was just horrifying. Right. Which is why my parents. My sympathetic is. Is just crazy. Right?

Yeah.

Still other than with work. So I had changed. One of the questions or suggestions was to change your photo on your screen saver on your phones. And I had to go through. I realized, oh my God. I think I've been avoiding taking pictures when I used to be like in front of the camera like all the time and I'm always teaching in front of the camera, but you know, like taking like full body shots and going to the beach and doing all kinds of stuff. Like I had to search for photos of me to, you know, because we had to. It said, you know, when the time when you were happy and you, you know, happy with your body and all of that. And I was like, you have to.

Go back like years and years.

Probably I've been in menopause that long. Oh my God. Right. But that was number one. Number what? Number two was. Omg. I had to find. I had to search and search. And I was like, I am not going to stop searching until I find the perfect photos. Right. They're going to be my motivator. And yeah. So that was a really. That was an amazing exercise too, I would say, even if people decide not to do it to make them do it anyway. Because that, that was, that was a really powerful aha moment to realize that for someone who's always taking pictures and always kind of like. And not, not like in front of the camera all the time, but did not shy away from the camera and had bazillion pictures all my life that for the last 10 plus years in menopause.

Yeah.

I haven't done that. Right. So. Yeah. Yeah.

Well, thank you so much for sharing that. Yeah. I'm glad that you had that realization. I'm glad you found that exercise super helpful.

Yeah.

Thank you. Awesome. Okay, great. Sangeeta. Yeah.

Can I just ask like unrelated to oils or like thank you for that.

Whatever.

Yeah. That was so helpful. Two questions. One is around. So the spray, you know, you're just telling Dr. Lewis about the timings and I know we discussed this to. My schedule is a bit disarray. So am I, am I putting myself at a detriment because I am doing the three spray like the three times a day, but it's not set time. So is that what's affecting my rate? Maybe as well in terms of as.

Consistent as possible with it. The main thing with the spray is taking it away from food and trying to keep the. You Know, I think it's like seven.

Hours in between our intervals. Yeah, yeah.

So trying to keep.

Mine's been. Yeah, mine's been kind of all over the place. Like in the morning, first thing when I wake up is consistent. Then because of meetings and other things. The after mid afternoon and then the night time is usually within an hour of each other.

Okay, so that's not bad. Yeah, yeah, yeah. As long as you're spacing it away from food. Food.

Oh, yeah, yeah.

Okay, good.

And trying to be as consistent as possible, then it should be fine.

And then the only other thing was I just saw your note right now around my. Like, I'm not as going at the rate trajectory, so. Yeah. You're thinking it could be because of the beans. I know, like, that lentils is what I love. Like, I'm struggling the tofu and cottage cheese. I don't feel full, but the lentils is what does it. So I know we had decided 50, 50, like I was trying to switch it up, you know, between lunch and dinner. But you're thinking I should still reduce it more. Is that correct?

Yeah, I would say just because, like, I know you're doing it at least one meal and then one. Yeah, yeah. So I would say the next, like three days, try to do no beans.

And then I'm gonna have it for lunch, but.

Okay.

You can up the tofu and the cottage cheese to like 5 or 6.

Ounces, but then no protein shake. Is that right?

You can still have the protein shake because it'll still be no carbs.

Right.

Whereas with the beans and then getting a lot of carbs.

Okay. And then is it like, I'm just. Can I get back on track or is this trajectory, like, indicative, like, if I'm supposed to lose.

No, no.

Yeah, no, you can still. Yeah, yeah.

Or am I like. Because I'm not gonna be able to.

No, no, you can still. Like, you still have. Exactly. You still have like a over two weeks left. Right. So that's.

But I'm just. If I'm behind, and I hate being behind, I'm competitive. If you can't tell already.

So I'm like, oh, yeah, so you're not that. That far behind. So, like these next three days, let's see if we can get a little bit of. More of a push. Another thing, you don't drink tea, right?

No.

Okay. Do you have apple cider vinegar at home?

I do at home.

Okay, so take a tablespoon of apple cider vinegar in just a little like 4 ounces of water and drink that before your meals.

What does that do?

It's just gonna help with like fat loss. Yeah. So just continue that for the rest of the program.

Okay, thank you.

Yep.

That was like apple cider vinegar.

Yep. 4 out 1 tablespoon before meals in a little bit of water.

Like water?

Yeah. Four ounces.

Yeah. So the challenge I'm having again is like I. I think I told you, I. My social life, even though I've tried to cut down during this time, there's still a lot going on right now with birthdays and everything. And I'm challenged. Like I've been trying to eat beforehand for certain meals, but I can't always get there, especially with work off sites and.

Yep.

And I look at menus and most of the menus don't have a lot of the protein that I need. Yeah. Even the vegetables. It's the free veggies.

Not.

I mean, sorry, it's the salad, like not the 4 ounce, but it's the salads that are in the veggies. So I'm not sure what to do. Like tonight I won't be able to eat before I go. And we're doing like a special event.

Yep.

I'm not sure what to do. Horrible. It's at a Toronto beach club. It's horrible.

Horrible.

The menu, like I. I don't think I can get anything fast. The Toronto beach club. The one that's in the East End on the beach.

Toronto beach club.

And it has pasta, it has steak, it has potatoes as sides. I mean they're sauteed greens, but it's gonna have pine nuts and then there's like a Mediterranean salad. So I'm just wondering like, should I just fast. Like I just. The reason why I trust you. And so I'm like, I just need. If you tell me like kind of like, you know, like I'll listen to someone else versus myself. Like I know that.

Yes. Yes. Yep.

But if you say Sangeeta, don't eat dinner, I will do that and I'll just have a good lunch, like if that's what I should do.

Okay.

Because that menu is horrible.

Are you at, are you at home right now?

I'm at my parents house because I'm helping them out with something.

Okay.

I don't have stuff here.

And then. Are you going to the dinner from there?

Yeah, I'm going downtown from there.

Yeah. Okay, so let me see here.

Like I can try and eat beforehand, like something like just dry a small piece beforehand, not eat dinner. That's what I'll do.

Yeah. So I would say, like, if you can eat something beforehand, and then if you get to the restaurant, I would say the main side from what I'm seeing here is probably the sauteed greens, but ask.

Yeah, you can have it. Yeah, that's what I was thinking. Okay, perfect. So I'm on the right track of thinking.

Yeah. Yeah. Yep.

Okay.

Everything else.

Everything for three days.

What's that?

I'm off site for three days for work, and I'm just. I'm gonna start.

When is that? When is. When are you gonna be off site?

Monday, Tuesday, Wednesday.

Okay. And where. So where are you gonna be?

I'm in Burlington, and then I'm downtown at hotel.

Okay. So when you're in Burlington, you're going to be at an office there.

We're at a. It's a separate, like, boardroom, but. Okay. There's no.

There's no Microsoft.

Are you going from home for Monday? Yes, but then I'm staying overnight in the hotel. Yeah.

So Monday, I would say. And the hotel does have access to free fridge or anything like that.

Maybe the mini bar?

I mean.

Yeah, the mini bar might be.

Mini bar, probably. Okay. So Monday, I would say, try to pack as many of your meals as you can.

Okay.

Okay. And then the Tuesday and Wednesday. Do you know if you'll. What restaurants you'll be eating at?

I haven't seen. They're gonna send out something today.

Okay. So as soon as you get that, let me know.

Yeah.

And then I can take a look at the restaurants.

Okay.

All right.

It's okay.

I will.

Try to pack as much of your meals as you can for those days. Okay.

Okay. Thanks. Thank you.

No worries.

It's gonna struggle with summer. Yeah. Maybe that's why my rate is slow. And that's where I kind of cheated as well, like I said.

Yeah. Just because you've had a lot of stuff going on and stress. Yeah. Yeah. So one thing to know is that, like, you're doing this release phase, and then you're gonna go into maintenance. And then let's say if you needed to lose, like, another five pounds, you could do another release phase, but you don't have to do the full six weeks. You would only do as much as up until the point where you reach your goal.

That was gonna. What I was gonna ask you next, actually. Yeah, you read my. Is it possible to extend the release phase versus going to maintenance? Because that's my concern.

So it's not possible to extend the release phase because we don't want you to go without fats for too long.

I see.

Six weeks. We always recommend introducing the fats back and then after four weeks of maintenance, you can go into release phase again.

Oh, I see.

Okay. Got it?

Yeah.

Got it. Thank you. You're welcome. That's so helpful. I appreciate it.

Yeah, you've been great. No worries. Okay.

One more question in reference to smoothies.

Yes.

So I know if I'm not vegetarian, it suggests that I eat the animal proteins. The animal protein.

Yep.

Is there any situation where I could do animal. And then some.

Yeah. So some people will be like, you know, I'm not used to eating this much meat or is it possible. So if you wanted to do occasional veg. Vegetarian proteins, I'm totally okay with that. So, you know, if you wanted to do some tofu one day or, like, some edamame. So I would still.

I just use like a. A really clean vegan, like, you know, similar to the protein. That protein powder that you. That doesn't have any, you know, anything in it.

Protein powders, I would avoid if you eat animal proteins.

Oh, okay.

Just for vegans and vegetarians, we include it because with the tofu and tempeh and edamame, they don't get enough protein. Protein. So that's why. But if you eat animal proteins, then I would recommend not using the. No.

No protein.

Yeah. Yeah. Okay.

Because I'm. I'm used to. I'm used to drinking my lunch and then eating my dinner. So. Yeah.

So what I would recommend is try to make double of your dinner so that you have lunch the next day.

Okay. Oh, yeah, no, I. I can cook it.

That's.

That's not a problem. I won't have a problem preparing the meals. I'm just used to. Because I'm at the office.

Yep.

So I'm used to.

Something quick, something.

That I can drink and, you know, sit down for a few minutes and drink, and then I'm a grazer.

Yes. Yeah. So what we want you to get used to is having. I know. That's proper meals rather than grazing throughout the day. Because every time you eat, eat, you're releasing, you know, insulin. Right. Your. Your blood sugar goes up. You have to secrete insulin from your pancreas. So you're never really, you know.

Got it.

You're. Yeah. And that's when the insulin resistance can happen. Right. Because you're never giving your body a.

Your pancreas arrest.

It's exactly.

It's always. It's always on.

Right, exactly. So having, like, you Know, on the release phase, it's two meals, but on maintenance, you could do, you know, for a lot of women, I'll recommend they go to three meals. They can still fast. You can still do like a 13 hour fast even with three meals. Some people, like, yesterday I spoke to a client who, she tried the three meals and it just doesn't work for her. So she's going to maintain the fasting. So each person is, you know, unique. And that's why it's hard for me to say, oh, just do two meals, or just do three meals. Like, you have to kind of see what works for you best and what keeps you satiated the best so that you avoid snacking. Okay, Right. Because the snacking and the grazing is what gets people into trouble. So trying to have two to three proper satiating meals rather than grazing.

Yeah, that's because you asked if I'm busy. I don't even think about food. Like, my brain just says, clank, clank. There's no. And then I'm hungry. I'm starving. Right?

Yeah, exactly. And that's when you reach for the bad stuff. Right. So really, I know it's hard. I used to do it too. But now, like, I schedule my breaks.

That's what I was gonna say. I make sure to create a life for myself.

Yeah. Yeah. So I make sure, like every day I have one hour break in the middle of the day. Right. If you can't do an hour, do half hour at least.

Can. Can I do 11, 7 or instead of 12, 8.

Yep.

Okay.

Yep. You can do that.

Because If I do 11, 7, then I can eat. I can. That's a good. That's a good break time for me. But 12ish. We're gonna go straight in for the rest of the afternoon with patience.

Yeah. Yeah. So 11 to 7 is perfect.

All right. No smoothies. All right.

Yeah. To my food, real food, as much as you can.

Okay. My Vitamix is going to be unhappy with me.

I love my smoothies too. You're abandoning me.

On maintenance. You can go back, but just for this period of time, try your best to. To not have this.

Okay.

What other questions?

So the craving that we get for the snacks, like, I know you. Is it habit or is it because you're hungry?

Yes. How do you know?

Like, I was curious because for me I noticed, like, just like Dr. Lewis, like, if I'm busy, I don't really do it. But, like, I think because I've been going to classes, like the ones that you suggested, like Yoga, Pilates, like, low intense Pilates and that.

I'm.

And I'm trying to drink a lot. Like, you see, my water intake's amazing.

Yeah, your water intake is really good.

I'm really proud of myself. I told you this bottle perception is helping people at work. I even told work people, too, about it.

Yeah, you guys need to join this.

But anyways, I'm. I don't know if it's like, the dehydration or salt or minerals. Like, I know we said to add salt, but, like. Yeah, I am craving nuts and chips, like, anything. And I'm eating the 4 ounces each, like, doing, like, I'm doing great meals twice a day.

Are you doing enough free vegetables? I think for you? It's probably more of a texture thing.

Yeah, I'm a texture person. You're right. Yeah, you're right. I love you.

Yeah, you could do.

I bought the dill pickle, too.

Yeah, those are crunchy and those are free.

Yes, that's what. That's what was said on the call last week, which is so helpful.

Yeah. And then you could do. I don't recommend this always to some people, but occasionally you can do a rice cracker.

Yeah, you said that. I said I wasn't gonna do it.

Yeah, you're all or none type of person. Yeah.

Because if I start, I will do.

It all the time.

That's why I don't.

Don't even start it. Yeah, but so one thing to know is that a release phase is just that. Right. The purpose is to release as much weight as possible. And then on maintenance, like, you can introduce your nuts back in. Right. You can introduce, like, you know, a rice cracker. Like, we'll talk about a little bit maybe next week about, like, some alternatives, like, for certain things that, you know, you. You may have liked to eat prior to this program just so that you, you know, you don't feel, like, deprived. Right. But you're still able to enjoy certain foods, but perhaps they're healthier versions of those foods. Okay. Right.

Okay.

I mean, I believe I can do this for the next two weeks. I'm just disappointed I'm not losing as much as I'd like. So I was trying to figure out if.

So what I would. What I would focus on rather than being disappointed is focus more on, like, what your goal is.

Yeah, right.

Rather than the disappointment. Right. So change your focus and, you know, really, like, put it a vision out there of you reaching your goal.

Okay, thank you. Yeah, I got on my vision board. Yeah. Yeah.

Okay.

Thank you.

You're welcome.

Pickles are free because. Pickles are free because they're cucumbers.

Yes. Yep.

But even though they're vinegar, so you.

Want to try to have pickles that are in brine, so in water and salt. So fermented rather than in, like.

Similar to, like, sauerkraut.

Yes, exactly. So, you know, great brand is Bubbies.

I think I bought the wrong brand then. Summer. I didn't know that.

Which one did you. Which one did you.

I think I just.

Whatever.

I saw the Bix brand. Does it.

Does it have sugar in it?

I think I checked for that. I don't. You know what? I don't know.

What grocery store do you usually go to?

Whatever's convenient where I am, actually. It can be anywhere from Food Basics to Loblaws to Bubbies. Okay. Darn. I didn't think of asking that last week. I just thought, okay, great, I'm allowed. I went to Costco, bought these at Costco because I bought a big jar.

So Costco has this brand which is similar.

Costco has that.

The Costco here in Canada does. I don't know if.

Okay, wait.

This one here. This is the one Costco has. M O I S H E S. Oh, okay.

Yeah.

I didn't buy that one.

I just saw the Bix one.

Shoot.

Okay.

I bought a big jar.

Jack, if it has sugar in it.

And you said the other one is Bubbies.

Bubbies. Yeah. Is the other one Wies.

Okay, so. So the issue is, is if it has sugar. Is that correct?

Yeah.

Okay.

Sometimes the Bix one has sugar in it.

Oh, man.

I didn't even think of asking. I didn't even think of asking what brand. I just assumed I was fine.

Okay.

I have to give them away then. If it does, I'll have to.

Oh, my God. It's in Target. And Whole Foods. Okay, so I'll find it. Oh, my God. Does it say shop? Right. Oh, my gosh. That's a. I've never. I've never seen that. I've never seen that brand. That's gonna be great.

So when you say if it has.

Sugar, so it has to have zero. Is that right?

Yeah.

Like, calories should be 0.

0, 0 calories. Okay, got it.

And.

And the sugar, like, you know, sometimes the one thing you have to be aware of is it might say zero calories, but then it might have an artificial sweetener. Right. Which is still not good. I know. They make things so complicated these days that.

You know what?

That's a good Catch. That didn't come out last week, so I didn't even think of it. Thank you.

Yeah. Yep. You're welcome.

I'll have to give the jar away. Yeah.

Oh, wow.

I bet you that's where I'm making mistakes. Like, I'm looking at the sauces, you know, condiments of what we're allowed. But I'm wondering if certain things.

Yeah, yeah.

That was shocked. I was shocked on the. How many condiments there were. And I was like, those have got to be sugar free. Like, everything.

Yeah, yeah. You want to try, like, so if.

I'm going Dijon or something like that, like, I've already tried to do that.

Yeah.

Because you don't have Dijon on the list. I noticed either. Or rice vinegar.

I didn't.

I noticed they're not on the list.

I'll have to double check because it's in the recipes.

It's in the recipes, but it's not in the recipe.

But it's not on the list. So I'm like, shoot. I don't know what I could, like, if I could use, because I've been using that for stir fries. So I. I bought the zero calories rice vinegar, because some of them.

That's fine. Yeah.

Some of them have the.

Yeah, yeah. So vinegar is allowed.

But some of the rice vinegars have calorie things, and this one doesn't.

But.

Yeah.

Yeah. So as long as it's like zero calorie, then it's okay.

So on a sloppy Joe, it has a Dijon.

Yeah. So mustards. Mustard's allowed as long as it has no sugar. Once again.

Okay.

Yep.

Well, this food is gonna taste amazing. All these spices we can use.

Yeah. So the food is not meant to be, like, bland or boring. Yeah.

Hard to stick with bland. I. I love that you have Chinese five spice.

Yep.

Never seen that on anybody's list before. I love it.

Yeah. So make sure you're using lots of spices and, you know, as, of course, once again, the spice blends, just make sure that they don't have any, like, added sugar or oils.

No gluten.

Exactly.

Gluten in there.

Yep.

Yeah, exactly. Okay.

Even just last week, we were at Trader Joe's and, like, some of their spice blends, like, the last ingredient is sunflower oil. I'm like, why? Why does this need to be in here? For what reason? So, yeah, so you gotta, like, read everything these days.

Well, I'm excited.

That's great.

Super excited for you, Lisa.

I'm excited now and then about I'm like, oh, but as long as I can cook my food, I'm good.

Exactly. Yeah. Yeah. So once again, it's not meant to be, like, boring or bland or anything like that. Okay, Very helpful. Yeah, you're very welcome. Glad it was helpful. And let me know if you guys have any other questions. We'll see you all next Friday.

Yes.

Thank you.

Bye.

Weekend, YouTube.

Bye.