The Livy Method Podcast - The Tweak This Week - Spring/Summer 2024 - Week 9

Episode Date: June 26, 2024

Join Gina and Program Manager Kim as they answer your questions and break down the tweak that we see in The Program this week. This is the live recording from June 26, 2024.You can find the full video hosted at:https://www.facebook.com/groups/livymethodspringsummer2024Topics covered:This week’s Food Plan Revamp – The pieces are starting to fit together!New member? We are SO excited for you to see what lies ahead! Returning? Time to level up!Where our focus is this week, and WHY. We are NOT after ketosis.Carbohydrates, protein, and fat – Combining certain foods serves us well.To have grains, or not have grains? It’s about the why, the when, and the purpose.Let’s talk about oats. Test the waters, level up, or switch it up!There’s a whole world of protein options out there - Gina and Kim’s favourites!Busy morning breakfast ideas – The magic of leftovers or keeping it simple.This week leads into next week – Shake things up and lean into that conversation with yourself.How to think ahead and connect with what YOU need – Meals, snacks, and timing.Dairy, fruit, yogurt, and nuts – How often, when, and WHY? Finding a mindful balance.Get the most bang for your nutrient food bucks! The reasons some foods hit us just right at certain times of the day.What is that protein shake feeding into, and does it serve us well? How to level up and be mindful of liquid nutrients.Next week – Another shot at Revamping The Food Plan and hello Back on Track!Stick around, play around, pay attention, and stay in it to win it with us!To learn more about the Livy Method, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livy and welcome to the Livy Method podcast. This is where you'll have access to all of the live streams from my 91 day weight loss program. With a combination of daily lives, guest expert interviews and member stories, there is something new almost every day. Miss the morning live? Want to re-listen to one of our amazing guest experts? Well, this is the place. This podcast is hosted on Acast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple,

and Amazon Music. summer runs, or playoff season meditations. Whatever your vibe, Peloton has thousands of classes built to push you. We know how life goes. New father, new routines, new locations. What matters is that you have something there to adapt with you, whether you need a challenge or rest. And Peloton has everything you need, whenever you need it. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca. Oh, welcome to the tweak this week. Here we are week nine of the program. I love this week. I

love this tweak, more flexibility off the heels of the metabolism. It feels like a lot less work. How do you feel about it, Kim? Hello. Hi. Hi. Hi. I love it. I love it. I feel like my body was ready for it. It was like, oh, thank goodness. I only have to have one snack in the afternoon. Right? Yeah. Yes, exactly. Okay. You're going to break it down. No, I was just going to say, I feel like that's part of that mindfulness piece that comes after doing a few programs is you really get sort of tuned into some underlying feelings it's more than just you know what the tweak is what like how it affects your digestion and stuff you I think the more programs you do the more you transition from one week and one tweak to the next, the more the

pieces kind of fit together in your head about how this is finally in forever and what this looks like sort of once you're done losing weight and you're, you know, moving on to that, those, through those transitions of maintenance. Which is easier to do when you've done a program before. And I'm thinking about all of our new members because they don't know personalized in the plan, the tweak that's coming in the next couple of weeks, which is really kind of like the evolution of the program and the process. And then what's really cool is you'll be able to reflect back at the end and be like, oh, yeah, it all makes sense.

And then I think if you're a returning member, this is where like you have that foundation, but this is where you have to like, this is where you have to dig into it even deeper and level up even more to start to see the nuances of it and really truly understand, like paying attention to how your body is responding to those slight variations, those small little changes that we're making. For example, last week with feeding metabolism, when you were splitting up the meals and snacks, right, especially going above and beyond by separating the proteins from your carbs, really understanding how that hits different.

And so this week, everyone thinks like it's keto, it's high protein. No, it's none of those things. It is decreasing those heavier carbs, yes, but also increasing that protein and fat to really understand feeding into your satiety hormones and really understanding that the foods you are choosing to eat make a difference in terms of how you are feeling and then incorporating the summer tweaks, bumping up your fruit intake, um, as you decrease those heavier carbs, right? So the kind of, there's so much to it. Okay. So where do we want to start with it? Where do we want to start with it? Well, I think really we need to kind of dig into what those changes are to the food plan. Cause I

think that's where, um, I think automatically some members heads are going to high fat and protein, keto, what was the old one? It was called something else. Atkins. Yes, yes, Atkins. You know, those types of things that that they know from their past, because that's sort of they're trying to put this into their box that they have from their sort of their story, their weight loss story, what their experience has been. So I think breaking down those changes to the food plan is really important. Just an important place to start to clarify all of this is in the guidelines for week nine. So it's, you know, not that we're sharing information today that we've hidden from members up until today. But yeah, I think just kind of

explaining them a little bit in some different terms might help. Yeah. And so let's talk about this keto protein. So the idea is not to put your body in ketosis. It's not. So what we're doing also, we're decreasing those two afternoon snacks down to one, right? And so the easiest way to do that is combine your vegetable snack with your nut and seed snack and just have them as one snack. But of course, you don't just want to take those two portions and make it one big, large snack. And you're going to realize when you combine the two, you actually don't need the same amount of food. Chances are that you were eating with those individual portions. So that's why it's really important to make sure that you're asking those

four questions. Protein at breakfast has always been the focus. It's just what happens is people fall back into what they like, what they love rather than the most bang for their buck and really focusing on that protein specifically for breakfast, which is a benefit for so many different reasons. Morning fruit snack was on its own for a rhyme and a reason, because if you were going higher protein for breakfast or skipping breakfast altogether, you're starting to deplete those glycogen or energy reserves. So we wanted to replenish them quite quickly. Um, this really helps too, with all of our new members coming in with sort of those larger appetites, you know, starting that day higher in protein when they're used to having things like muffins or bagels or

cereals and whatnot to kind of offset that. And so that fruit snack was there to replenish your glycogen stores quite quickly to get the body to trust that it's going to get the energy that it needs, especially off the heels of any kind of extreme dieting that people have done. For turning members, it's just kind of a reset of that basic food plan because as you know, you're going to be using that in the future to get back on track and to help you once you get into maintenance. It's always a benefit to combine your carbohydrates with a protein and fat. This is like old food combining like kind of thing. Now you have like the glucose goddess who's kind of like revamped it into this managing your blood sugar. But you know, food combining has always been a great idea. So it's always beneficial to take your fruit snack and combine it with a protein and fat.

And so what that does is it kind of like neutralizes the amount of insulin your body needs in order to process that snack. So for example, if you have the apple, your body has to use a certain amount of insulin when, you know, deciding what to do with the glycogen and energy from that apple. And then now what you're going to do is maybe have half that apple, add some protein and fat, nuts and seeds, for example, or some nut butter or some cheese or some yogurt or whatever that would. So you're going to have that energy from the apple, plus you're going to now add some sustaining energy. So it'll actually help you get more from your foods that you are eating. And then of course, for lunch is just more of a focus on protein, and trying to decrease those heavier carbs, like your grains and whatnot,

like your rices, your potatoes. But this sort of where it falls in line with summer anyway, and where you could add like some fruit, like berries on a salad and whatnot, not that you can't still have those grains, but you just want to focus primarily on that protein. And then for dinner, this is where, you know, yes, you're still, you know, you have protein, but you're focused on your vegetables. Someone asked about, well, what about heavier grains? I mean, it's still a situation where you can add them in if you, if, and when you feel like you need them, but we're trying to decrease them overall for this week. So I would go heavier on the vegetables rather than adding any grains for dinner. I think, does that about cover that? Yeah, I think it does.

I know the grains have been a big question this week from members. Where do they fit in? So I think that's a good explanation. I also think, I noticed one of the members had asked about grains when it comes to cravings. They're noticing cravings. Does that mean now they should be adding those grains in? And I think we've always said the grains being added in at lunch is a good place to have them because of how you use the energy and you're going to use

that energy throughout the day. And unless you're being active later on in the night and it doesn't really have a lot to do with cravings. So just adding some quinoa or some rice to your dinner is not going to stave off those cravings. We've got the craving post that we shared that has, you know, the different reasons why you might be craving things. So I think really understanding the purpose and how to your point, your body uses these things can kind of help with understanding why we've suggest lunch and why

that doesn't change if you're adding them in this week to all of a sudden having them at dinner, because it's about how your body uses things too. Well, it's absolutely how about your, how your body uses things like it needs, like the thing is your body needs protein, your amino acids and proteins. It needs your essential fatty acids. What it doesn't really essentially need is those carbohydrates like those grains and whatnot. Now, vegetables and fruits, you know, obviously our energy foods jam packed with a ton of nutrient value, but your body doesn't actually need those grains. Once you, you know, when you're having enough of protein and when you're having enough of your essential fats, your body's able to kind of get the energy it needs from those foods anyway. So I think people are missing them, right? They're

like, it's kind of like, it's kind of like downsizing where you can't, you have to leave some on your plate. It freaks you out. And now they're like, I think there's a lot of feelings coming up about, you know, taking out carbs altogether. You have to remember that your fruits and your vegetables are also carbohydrates. And that's the kind of carbohydrates your body also needs in the summer. So you've got a couple of things going on with where we're at in the program, also where we're at in the summer. So your body doesn't want heavier, heartier foods like potatoes and rices and, you know, soups and stews and chilies doesn't want that in the summertime. You crave that in the wintertime because it's your body trying to create heat from that. So you have to understand even with this tweak, you're going to have a mental aspect coming up of like, well, I need my

grains. I need my, you know, I need my carbs, carbs like that. When, so this is why we're bumping up that protein and fat to really feed into, you should feel more satisfied. In fact, some people feel heavier. They're like, I feel slow and sluggish. And it's because of all the protein. I mean, it's really not that much protein. The only added protein is with your morning snack, because there was protein for breakfast. There was always protein at lunch. There's, you know, you could add a protein for your vegetable snack by hummus or cheese or, you know, whatever. There's protein and fat in your nuts and seeds. And then protein was the focus at dinner. So if you take a step back, it's not like we're like adding all this protein in and forcing our body into ketosis. But I think because of people's diet history, right? Here's

Christy. I find when I eliminate the heavier carbs like rice and potato and bump up the other stuff, I am full much faster because it's high in fiber. However, I get hungrier sooner and I'm hungrier into the evening. Yes. Right. Because those rices and potatoes are a little bit heavier and harder for your body to digest in the summertime. Your body is not working hard to process and digest your foods. So this is where you offset that by bumping up the protein and fat to feed into those satiety hormones. So it's all how it works together. It's all how it works together. I love that. I love that comment, by the way. Yes. Yeah. That perfectly aligns with it. And then if we could just take a second to talk about oats,

I think, I think we need to talk about oats because this is the week that oats, I mean, you know, I love my oats. I told you, I think we had a live segment where it was ask us anything. My favorite food was oats and I love oatmeal, but we have a lot of people that are wondering, do I have to take it out? Do I have to leave it out forever? This is what I'm having. And I think, you know, yeah, ideally if you want to see how you feel, try something different. Try having, I recognize this is difficult for a lot of vegetarians, I think, and vegans fall back on oats as their breakfast food because the eggs and things like that aren't an option. But again, this is something we're doing for two weeks, this week and next week, or when

this week is in there. You want to really test and see how your body reacts to it. That being said, though, there are ways we've always bumped up the protein and the oats. The oats were never the star of breakfast when you were having them. So it's not the same as having, you know, that big bowl of oatmeal in the morning when you're having this. If you're having, if you're loading things up and you're not ready to let go, then load them up. Make sure that protein is the star. Make sure, but ideally, yeah, trying to eliminate them at this time.

This isn't a forever thing. This is a, let's see how your body reacts. Let's get out of your comfort zone and see how it hits you. Yeah, I mean, first of all, are you having the oats because you like it, you love it, you prefer it and it's easy? Because that's not what we're doing here, right? We want you to get there.

We want to get you a place where you can have things that you like and you love that's convenient and easy. So this really is the opportunity. It's a learning opportunity. It's all about learning. And so oatmeal isn't your biggest bang for your buck. And even if you're vegan or vegetarian, there are all sorts of other great options out there for you. It's just if you were having oats with some honey, maple syrup, sugar on top, and then some berries, that's not high protein. That's not really focusing on protein.

Protein is a small part of that. And I think people might be coming from that like incomplete protein kind of thing from before, where you really just want to make sure you're focused on that protein. So, you know, I'm thinking about to spreaded love and a segment that Michelle Pfeiffer did for us and she had her oats. Yes. But she also had her spreaded hemp hearts and flax seeds and, you know, really like bumping up the protein value. So her oats, she did the overnight oats, but it wasn't just a can of oats with some flavor in it. She really made an effort to add in the flax and the hemp seeds or hemp hearts and put nuts actually in it and seeds actually in it. So it really depends on how you are preparing and making

your oats in the morning. I mean, you can't beat eggs. They're so great for you, the most bang for your buck, but not everybody can eat eggs and not everyone does eat eggs. So there are, there are others. This is where I would pull out the proteins, carbs, and fats list that we have. We, I think we rolled it out day one of the program and then we revisited, I think last week or a couple of weeks ago. So, or you can just pull it up in your app or, you know, the search bar in the group and take a look at all the protein options. And this is where you're like, you might want to have fish for breakfast or steak for breakfast, right? This is where maybe leftovers, this is where you might want to try a protein shake, although I'm still not the biggest fan of protein shakes in general. But you know,

this might where you want to try something a little different just to understand how it hits different when you really are focusing on that, that, that protein and fat, as opposed to the, the, the, the, the carbs and the oats. What's your favorite high protein breakfast? Oh, I love eggs. I love eggs, avocado. I love a good rye Vita cracker, um, and scrambled eggs on top with avocado on top and then salsa on top and then cheddar cheese, of course. One of my favorite. Yeah. I love, I just, I can't get enough of eggs. When I was away on vacation, actually, I got into this sort of seed cereal and it wasn't oats. It was like actual seeds like buckwheat, chia seeds, hemp heart, soba seeds, flax seeds. And then I put some couple prunes in there and then topped it off with some pecans and some pumpkin seeds or something. Oh my God, it was amazing. But it was so filling,

right? Is buckwheat like buckwheat, like oats? No, buckwheat is sort of, I mean, it is, but it isn't. Again, is it packaged oats, steel cut oats? Do you know what I mean? So this is where you can make your own sort of sprouted like with buckwheat, chia seeds, hemp hearts, flax, that type of things. Not the same as the oats, like flaked oats, not the same. Higher, definitely higher in protein. Yeah. And that we have a recipe in the recipe guide, the WLBG seed cereal. That is a great option too. If you're looking for something that is not eggs, that's high in protein and it has those seeds and those things in it. And it sounds like, you know, people think of, you were making a good point there with the toppings. People think of hemp hearts as something

they sprinkle on top or, but if you're mixing a bunch of these things together, you can create a really amazing cereal that is vegan, that is gluten-free and that, you know, can hit all of the marks. I'm a lazy breakfast eater. I do not like making breakfast. And because during the week I'm usually home alone for breakfast, I don't make eggs just out of laziness on the weekends. I probably will, but I'm a big, so fast. I don't understand it. You put the pan on cracking eggs, scramble it up. It's so quick. I don't understand. I know. I know it's bad, but you know what? It's so quick. I don't understand. I know. I know.

It's bad. But you know what? There's other people like me in the world that don't do that. So in order to like keep in mind, like my big thing is leftovers from the night before. To your point about the chicken or steak or whatever. Or fish even. Yeah. Yeah.

Any of it. Whatever we have leftover sort of protein wise from dinner the night before is such a good option for breakfast the next day or a couple days later, because you know, it's already ready, you don't have to make it if you're in a rush, and you're running out the door and just trying to get something in, it doesn't have to be complicated. In order to be high protein, it can just literally be the same kind of protein you're eating for lunch or dinner, and just having it for breakfast. So I think we get caught up in that breakfast foods versus lunch foods versus dinner foods. And I think this is a great week to break that, especially since we're switching the dinner and, and, uh, lunch sort of meals, the stars of those meals around this week.

And I think it's a good time to break up that habit of this is what I have for lunch. Yeah. And it's good to kind of, because what, what you don't know, if you are new to the program is that in the, you were going to do two rounds of this revamp and then our final two weeks is called personalizing the plan. And this is where you're checking in at every single meal time, assessing your situation. Am I hungry and need to eat? Could I eat right? Should I eat type of thing? And so breakfast, like, am I hungry for breakfast? Yes, I am. Okay. What, what, what do I feel like eating right now? This is still working within the guidelines. You're still not going to have breakfast. Like, am I hungry for breakfast? Yes, I am. Okay. What, what, what do I feel like eating right now? This is still working within the guidelines. You're still not going to have a

bagel for breakfast. You're still going to go something that, you know, has a higher protein focus, but this is where you could go back to your oatmeal. If you really found like that is what really worked best for you, but you don't know until you, until you know, right. Then you check in at morning snack. Am I hungry and need to eat? No, I'm not hungry. You know, could I eat? Sure. Let me have a few token bites of, I don't know, maybe it's just yogurt. Maybe it's a boiled egg. Maybe it's like whatever. So you have flexibility there. And then there's lunch, right? Am I hungry? No. You know, could I eat? Not really. Should I eat? No. Like unless three and a half, four hours have gone by, I don't really need to eat. Right. So this is where

every day is going to look a little different. No, it might look like the food plan that you're three and a half, four hours have gone by. I don't really need to eat, right? So this is where every day is going to look a little different. Now it might look like the food plan that you're following. It might look like any version of that up until this point, or it can vary. You have breakfast, you don't have morning snack, have lunch, have one afternoon snack and then have dinner. Or you have breakfast, you have morning snack, you have lunch, you have, you know, you miss your first snack and then you have your second snack and then you skip skip dinner or choose not not skip, but choose not to have it really based on your actual hunger levels where you are at what you need. So this is like the perfect time right now to start like making those changes, get off of what you're used

to what you like, what you love. Because you know, you could understand that, oh, you're going a little bit more higher protein, I'm actually way more satisfied throughout the morning when I do that. I have better energy. I don't feel as bloated. Right. So this is where you want to take the time while you're doing the program to try to be in on these tweaks as much as possible, rather than trying to think of it as creating a lifestyle, because we're not there yet. This is not how you're going to be eating for the rest of your life. This is again, there's so much to be learned. If you're looking for flexible workouts, Peloton's got you covered. Summer runs or playoff season meditations, whatever your vibe, Peloton has thousands of classes built to push you. We know how life goes. New father, new routines,

new locations. What matters is that you have something there to adapt with you, whether you need a challenge or rest. And Peloton has everything you need, whenever you need it. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca. Someone was asking about prunes. They like prunes. When can you add them in? So prunes, dates, you can add them in for basically at any of your meals and snacks now at this point. I know people use that date, like get a walnut and some nut butter and a little bit of honey or cream cheese or cottage cheese. What is it? I think it's cream cheese.

Goat cheese? Cream cheese? Yeah, cream cheese. I don't know. Cream cheese. Is it some sort of cheese? And I do like a date with a nut with a, with the cheese. It sounds good. I've never made it. Um, prunes you can, you know, you can add to like a high protein cereal, for example. Um, you could add them on a, I don't know when you can have them for a snack, you know, you'd want to probably add a protein and fat with them. You can have them for a snack. So, so what I mean by there's a lot more flexibility in terms of your snacks like you

want to have fruit in the morning and in the afternoon you can do that if you don't want to have fruit in the morning you could do like yogurt with some hemp hearts or something else or you could do a boiled egg um you could do leftovers from breakfast if you wanted to do that for your morning snacks you have a lot more flexibility there yeah um who's this one scrambled egg in a mug 45 seconds in the microwave. Kim? Yeah. What's quicker than that? I know. That's what I'm saying. But whatever. Okay. I am going to make it my goal to have eggs for breakfast every day next week. And next Wednesday on the tweak, I'll let you guys know how that's going and whether or not I'm succeeding.

Step out of your comfort zone. Okay. What else do we got to talk about? You just kind of touched on the snacks there. And I think that's a good place for us to kind of go next. Because that's the big, the confusing one there. You know, the some questions about if we're still not going longer than three and a half hours without eating, how do we fit this in with just one afternoon snack? And which is such an interesting question, because we get the opposite at the beginning of the program where people are like, how on earth am I going to be able to eat this many times a day? And you called it last week. You said it was

coming. People are asking, how am I supposed to go between meals and snacks with only having one snack in the afternoon? So I think, I think you have to be prepared when you look at that day and that three and a half hour split and with the focus of the protein and fat and how that kind of keeps you satiated. You might need to change your snacks and mealtimes for this tweet and get out of that comfort zone of like, I eat breakfast at this time. I eat my fruit snack at this time. I eat my lunch. Like I find adding the protein and fat to my morning snack. And I love having the fruit with protein and fat. I

don't often go for another option in the morning because that to me is what I feel like I need at that time. And I don't know if it's because of a habit or because of what I'm craving, but I often bump my lunch later during this tweak because I'm just got hungry. Whereas when it was just fruit, I was very much felt hungry for my lunch earlier and would eat it sort of 12 ish point. But now sometimes it bumps it later. So also what you can do is if you've had it, like if you're feeling more satisfied, right. And because you're adding that protein and fat to your morning snack, and you're not all hungry, that hungry for your lunch, like your lunch can be snack size, right? Like remember, you can might if you're not hungry for your lunch, have a token amount of it,

have a small amount. And then when it comes to snack time, you can have the rest of your lunch, right? Like you can have the rest of your lunch during snack time. And if you're hungrier at snack, it can be a larger portion or essentially a later lunch, right? Like that's where you don't have to like your, your snack doesn't have to be small. If you've been having a small, two small afternoon snacks, right? That doesn't mean also that you just combine them and you just eat all of it because you're going to find that you're probably not all that hungry for two separate individual portions that you've been eating. So that's why you want to really ask those four questions. But if you're not really all that hungry for lunch, you want to be mindful of that. And then that's where you can,

you know, incorporate it into your snack that you're having. And yeah, there's that three and a half hour spread. So if you have lunch at 12, then you're having your snack at 12, 1, 2, 3, 30, 3.30, and then dinner 4.35, 3.30, 6.37, you're having dinner around 6.37, right? What we're going to do is we're going to start pushing that a little bit in the weeks to come, three and a half, four hours. So try to keep it within that three and a half hours. And if you go four, that's no big deal. That's no big deal. So you might have to like, or to have your, if you can have your lunch a little later, or if you have your breakfast, have your morning snack and you have the luxury, maybe like being at home, uh, having your lunch a little later, maybe you're having your lunch around, you know,

one 30 rather than 1230 or whatever. So you can play around with those timings a little bit. Again, it's only for two weeks. It's only for two weeks. Another topic I think that's on the minds of people is dairy. Cottage cheese and yogurt is always a hot topic during this week because we do have people that are once, if you can have your fruit and yogurt and they want that snack, we get people asking, is it okay to have fruit and yogurt for both of my snacks? If I'm having yogurt for breakfast, can I have dairy such as cottage cheese or yogurt for my first snack as well? And so we're getting a lot of questions about that. And I think one of the main things you want to think about if you're considering that is to your point with

everything that you've been asking is why do you want to have dairy so often? Is it because you love it and it's because it's easy or because it's convenient or is it because that's the best bang for your buck? And also you want to be mindful of still maximizing those food choices and mixing up your protein and fats rather than sticking with the same thing. Yeah. I mean, you do want to watch your saturated fats, right? Like you can't just be, if you add cheese on everything, maybe you also might not want to have yogurt for snack and then cottage cheese for your, you know, your other snack or whatnot. You just want to, don't want to be overdoing it on any one thing. So, you know, I would probably have cottage cheese or yogurt

that day. If I'm going to do yogurt and fruit, then maybe the next day I might do like cottage cheese for breakfast, like a more savory, you know, added cottage cheese with my breakfast. Or if I'm going to do cottage cheese, sometimes I'll do like cottage cheese on leafy greens. You know, just mindful that, you know, dairy is a saturated fat. So 30% of like 40% of your diet should be your energy foods, carbohydrates, vegetables, fruits, naturally occurring sugars that are in things, and then those grains if and when you need. And 30% of your diet needs to be protein, and then 30% of your fat. Of your 30% of fat, 10% is your saturated fat, right? Then there's omega-3s and your omega-6s, your essential fatty acids. So, you know, having saturated fat is okay to have

as long as you're having enough of the essential fats. So this is where you want to make sure you're getting in those omega-3 supplement, you're getting in foods that are high in omega-3, you know, you are getting in your nuts and seeds that have, you know, tend to have omega-6s and stuff like that. So this is where you just want to be mindful of getting in that saturated fat. Now, you're eating so often throughout the day, it'd be very hard to overdo that. You'd literally have to have like, you know, a lot of dairy in order to do that. But you're also talking saturated fats from meats and whatnot as well. So, so I would just like, if you want to do yogurt and fruit, but it depends, are you doing more fruit and a little bit of yogurt? Then you could probably do that again in the afternoon. But if you're doing a yogurt with a little bit of fruit, I probably wouldn't do yogurt with a

little bit of fruit in the afternoon, right? Here's the thing about cheese and dairy. If you think that you're having too much cheese and dairy, you're probably having too much cheese and dairy. It's like nut butter. If you think that you're having too much nut butter, you're probably having too much nut butter, right're probably having too much nut butter. You have to ask. You already know the answer potentially. Yeah, it's kind of like, you know, like probably what like snack that we have our best that fruit fruit in the morning. You add a protein and fat like you really can't get a better snack than that, especially fruit in the morning at that time. You know, getting in vegetables, like especially raw vegetables is great, especially after lunch and those bigger

meals to stimulate your digestive system. And that nuts and seeds always will be great in the afternoon because of the protein and fat that they break down into that, that sustaining energy that makes you feel more satisfied before you go into dinner. This is why you don't necessarily need to change those snacks other than have a protein and fat to your fruit. You do have the option though, if you want to do yogurt and fruit or switching up some of those, if you feel like you just like, I can't eat another fucking vegetable, like shove vegetables up your ass, Gina, like I just, I can't do it. Do you know what I mean? Then you can do something else. You can do something else. I'm not here to torture you, but there will always be a benefit to that fruit in the morning, the veggies, and then the nuts

and seeds. So yeah, we're not trying to just switch up everything, but give you a little bit more flexibility, right? Yeah. Um, but here's this, my naturopath has suggested I try dairy free. I have a dairy free yogurt is so much lower in protein. Yeah. Right. Uh, I think I need to change it. Yeah. So like, I don't know, like dairy free yogurt, the best part of yogurt is like the protein and fat in it. And when you try dairy free yogurts, they tend to add stuff back in it to change the consistency of it. And then there's, it's very low protein and very low fat. So therefore I wonder like, why are you even eating it? To be honest. Now this is where, you know, variety flexibility, like, you know, just the monotony of what you're, but that's not the most bang for your buck. Right. So if you are going to have

yogurt, it's more of a dairy-free yogurt. It's more like add the hemp parts to it, add the flax seeds to it, add like, you got to add the good stuff back into it. This is where you could even do something like get yourself an all natural protein powder and then add some protein powder to your yogurt as well. If you love the idea of just yogurt. But again, we're trying to get away from what we like and what we love and what's going to give us the most bang for our buck. And so that is sort of a problem with, um, that is sort of a problem with the vegan yogurts and stuff. Okay, so what else? Need to rethink sprinkling feta on everything.

Well, it depends, Judy, on how much feta. I hate to, I never want to villainize any food, right? But I love cheese. I do love cheese. So if you had a little bit of feta on your omelet in the morning, a little bit of feta on your salad at lunch, a little bit of feta on, I don't know, your, whatever your sweet potato or something you're having at dinner. Great. I don't have a problem with that. Sprinkle, sprinkle rather than dump. Yeah. It's not. And this is where we try to say,

get away from cheese being your main food source. Like obviously there's exceptions, like if you're doing like halloumi cheese, you know, that type of thing. It's just, you don't want to overdo any one thing. So if you were doing a whole bunch of cheese, plus you're doing cottage cheese, plus you're doing yogurt on top of that, that can be excessive. All right. What else? Protein shakes would be the last thing that I think we should just touch on briefly, maybe for this week's tweak. Oh my God, we're already at our time. I can't believe that. How did that go by so fast? We have so much to talk about. The main takeaway I'll talk about protein shakes is make sure you're doubling down on asking those four questions, right? Because this is where we tend to not make our foods as nutrient rich. And we tend to not make time for

those four mindfulness questions. It's interesting. I had someone comment today on the live about how they were overeating their food again, because it's yummy. But I'm like, it's not that it could be that they wanted, they felt like they needed to control their portions. And I'm like, off the heels of feeding the metabolism, when you're allowed to have that, and you need to have that second portion, it just kind of really relaxes your mind about that. And now in going back to following the food plan again, people could feel like a little bit of that stuff, that same, those emotions, not eating enough, being afraid to be hungry, like a bit of those emotions coming up again. So just be mindful of that and ask those four questions. Protein shakes, I mean, I get it, right? It can be easy. It can be convenient. Here's my problem with the protein shakes is when you need to have a chocolate protein shake for breakfast, it feeds in the needs it's sweet. And even if it's made with, you know, artificial sweeteners or whatever, it gets you craving chocolate the rest of the day. It gets you

craving carbs the rest of the day. Like if you're going to have, I was going to bring mine down. I keep reminding myself to bring mine down, but mine is an unsweetened. I think it's genuine health plant protein. Definitely not cheap, but some of them just sit in my gut like a lead rock. Well, you know this because you had like a juice bar and I'm sure you did a lot of proteins and stuff. So, you know, no artificial flavors, no artificial colors. You want to do like natural protein sources. There's a variety out there.

There's like pea protein, hemp protein, whey protein, which is just milk derivative. There's soy proteins. There's combination proteins. There are a variety of them out there. I would go to the health food store and ask for samples. I think that's a great way to do it. Or go and ask people, like if you have any dietary sensitivities, go talk to someone to the health food store and ask for samples. I think that's a great way to do it or go and ask people like if you have any dietary sensitivities, go talk to someone in the health

food store, buy it in health food section. You don't need the same protein powder like bodybuilders are using with all that shit added in it. You just, you know, trying to bump up your protein intake. They are, they're pretty fancy out there, but really it's the flavors. I'm like, nobody needs a chocolate protein shake for breakfast. Like that's, no. And that doesn't mean that you can't, yeah, I can't do protein shakes anymore because they don't fill me up properly. And honestly, I like to chew. Because your digestive system starts with your nose.

It starts with smelling your foods, stimulates your digestive system, and then chewing your food, taste buds, chewing your food stimulates your digestive system. then chewing your food, taste buds, chewing your food stimulates your digestive system. So you're not getting that same sense. Plus you're talking whole foods. You're talking about getting the fiber from foods, your body processing and digesting the foods and that whole process. It's very hard to gauge your liquid nutrients like that. Like it's so easy to drink. So this is where you have to watch added fruit, anything that you're adding to them. You want to be very mindful fruit, anything that you're adding to them. You want to be very mindful, right? That you're adding good fats to your protein shakes as well.

So I'm not opposed. They can be a benefit. The time is now to add them in. You just want to be mindful. Like, so, and there's a difference between protein shakes and smoothies. So I used to work at a gym. People would bust their ass. Everyone wants to lose weight. They would go to the smoothie bar and they're like, yeah, I'll have, um, I'll have like a, whatever protein shake. Yep. Chocolate with, you know, two bananas, um, some raspberries and some, I'm just like, wait, that shake is like, and not into calories, but 2000 calories. Like that is not a, and then it's like this big. I'm like, you don't need that. You probably need this much with like a couple slices of banana when it's liquid, like liquefied, like no one needs two bananas in their protein shake. It's no longer a protein shake. If you got two bananas in there, it's a carb shake. It's a carb shake. Not that we're vilifying foods, but so just be mindful of that, right? Like, yeah, don't do smoothies. It's not smoothies. It's protein. That's, that's different. That's different. Did we cover everything? I know we really didn't get

to the tweak next week, but it's the same. So no, next week's tweak is the same. The only new thing that we're introducing is back on track, which we will, which we will cover next week. But I think back on track is something that, I mean, I know returning members love this conversation, but for the new, for new people, we have changed the food plan now with the revamp. So introduce, this is why we've introduced back on track now versus prior to now. Cause that's one of the questions we always get is why didn't we talk about back on track when I was away on vacation or I was coming back after, you know, being off

before. And it's because back on track is the original food plan. It was just following the food plan prior to this week. Just variations of how we were following it, eating slightly less, putting up meals and snacks. And then now we're actually changing it. And so back on track, the one thing that I'll say, it's like not necessarily something you're going to want to use throughout your program while you're losing weight. This is something that you do need to know four times, like during the summer where you go on vacation, how to get back on track. But this becomes like the original food plan becomes so ingrained. You'll start to really appreciate why we worked it to death. It really comes into play when you're, when you're maintenance, like all the things that you're doing while you're losing weight

are going to factor into you being able to maintain and sustain your weight. So, um, we're going to talk about, we're going to introduce back on track. It's a cool tweak. So keep your eye out for that. Definitely want to, just because we're doing the same thing next week, doesn't mean that you don't want to read over the guidelines and the information for week 10 of the program. We are also not done yet. I have to keep reminding people that we are far from finished. We are still here for another few weeks and you want to stick around. This is, this is exactly, you want to stick around from this. You are here. You want to be here at the end. Um, so yeah, embrace the tweaks this week, play around with it. Like pay attention, really ask those four questions, pay attention to how your body is

responding to those changes. Like you might be so excited to add in yogurt and now you're just like oh yeah no it makes me bloated doesn't make me feel good you know you may be so excited to add in more fruit which is great but then you're like oh i miss my nuts and seeds i miss my you know what i mean so um this is sort of where you'll get to make it has has more flexibility, but just remember you're going for most bang for your buck. Not necessarily what you like or love. Exactly. Did we cover that? Cover quite a bit? Yeah, I think we covered everything. Yeah. Yes. Melanie, pedal to the metal. This is where we put the pedal to the metal. We do not lay off. We just, this is where the magic can happen. If you're being consistent, this is where the magic can happen. So it's, you know, where it all comes together. Awesome sauce. Okay. I love this week. I hope

it, I hope you guys love it as much as I love it. I it's one of my favorite weeks. Um, okay. Well, thanks Kim. Thank you. Thanks everyone for joining us. Have an amazing rest of your day. Bye.