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Podcast Episode #14: Holiday Survival Guide: Stay Healthy AND Indulge

Paulette — Tue, 02 Jan 2024 21:23:37 +0000

Ep. #14

Holiday parties and indulgences don’t mean you have to give up making progress towards your health goals… you can eat the holiday cookies AND be healthy!

In this podcast episode, we share practical tips on eating healthy during the holiday season without missing out on delicious holiday foods.

We give listener all our best strategies like mindful eating, prioritizing healthier options, understanding the types of food at parties, and consuming fibrous foods and vinegar before high-carb dishes. The discussion also explores ways to incorporate these tips into holiday traditions while still progressing towards health goals.

You can watch this episode and others on YouTube

Or you can listen to this episode and others on Spotify

Mentioned in this episode:

Our favourite low carb cracker recipe: https://www.mealgarden.com/recipe/low-carb-seed-crackers/

Want more help with your health and wellness journey?

Click this link to see how you can work with me! https://paulettekydd.com/programs/

#soiwaslisteningtothispodcast #fatfoggyfatigued #paulettekydd #metabolism #cravings #goals #smallsteps #selfsabotage #stresseater #emotionaleater

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Podcast Episode #13: When You Hear the Word Salad….

Paulette — Tue, 28 Nov 2023 00:53:07 +0000

What do YOU think of when you hear the word SALAD? We immediately think BORING… DIET FOOD…NOT FUN… but we want to change that.

Join us as we dive into the fascinating topic of salads 🤣 and their association with diet food.

We explore the struggle of opting for salad when faced with a myriad of tempting dishes at restaurants.

We discuss the negative perception of salads and brainstorm alternative names like “empowerment bowl” or “flavour bowl.”

Together, we challenge the notion of salads as dull and invite listeners to reimagine them as vibrant, nutrient-rich “flavour burst bowls’… that’s what we’re calling them now. 😉

*You can listen to this episode and others on Spotify or watch on YouTube

Want more help with your health and wellness journey?

Check out my website to see how you can work with me!

https://paulettekydd.com/programs/

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Podcast Episode #12: Protein, GMOs, and Compounding Habits: Your Guide to Optimal Health

Paulette — Tue, 01 Aug 2023 22:15:52 +0000

Welcome to EPISODE #12 of So I Was Listening to this Podcast the Other Day….

🌱 Looking to boost your protein intake without meat? 🍖 Curious about the safety of soy? 🧠 Want to learn about the link between GMOs and Alzheimer’s Disease? 🍬 And how about a delicious new way to enjoy brussel sprouts? 🥦

Join us in this impromptu and jam-packed nutrition info episode as we answer a listener’s burning question about non-meat protein options, uncovering the secrets of higher protein vegetables and introducing the intriguing world of lupini beans! 🌽🍆

But that’s not all! 🌟We’re bringing you valuable insights on continuous glucose monitors and their impact on health. 🩸 We’ll also discuss fatty liver disease and provide practical tips for managing it.

Wait, there’s more! 📚 We can’t resist sharing our favorite takeaways from Jame’s Clear’s masterpiece, “Atomic Habits.” Discover how the power of tiny daily health habits, improving just 1% each day, can create astounding compounding effects that propel you closer to your goals! 🚀

So, if you’re hungry for knowledge and ready to take charge of your health journey, this episode is a must-listen! 🎧 Let’s embark on this nourishing adventure together! 🌱🍎🎙️

Watch us on Youtube

Listen on Spotify

Want more help with your health and wellness journey?

Check out my website to see how you can work with me!

https://paulettekydd.com/programs/

#soiwaslisteningtothispodcast #fatfoggyfatigued #paulettekydd #metabolism #cravings #goals #smallsteps #selfsabotage #stresseater #emotionaleater

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Podcast Episode Ep. #11: Check In, Warm Weather Hygge and a Surprise for Sarah

Paulette — Tue, 01 Aug 2023 22:01:29 +0000

Welcome to Ep. #11: Check In, Warm Weather Hygge and a Surprise for Sarah

In this episode, Sarah and Paulette do a check in… Sarah shares about her 30 day yoga journey and how it helped her back pain, we discuss Summer Hygge ideas to help you feel cozy and relaxed in the summer heat, and Paulette has a surprise for Sarah!

Join us as we discuss why you don’t have to break a sweat to get in shape, why ‘getting off track’ towards your health goal is actually a good thing, why Paulette’s mug is NOT boring….and how Paulette and Sarah found themselves needing to dye ribbon and design their own paper… intrigued? We thought so…

Don’t miss this fun episode with lots of empowering ideas and strategies to help you reach your health goals.

Mentioned in the episode:

Sarah’s Borrowed Mug

Paulette’s ‘Boring’ Mug (Paulette doesn’t think so)

You can watch us on Youtube

You can also listen to us on Spotify

Want more help?

Click this link to see how you can work with me! https://paulettekydd.com/programs/

#soiwaslisteningtothispodcast #fatfoggyfatigued #paulettekydd #metabolism #cravings #goals #smallsteps #selfsabotage #stresseater #emotionaleater

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Happy Hot Chocolate

Paulette — Mon, 24 Apr 2023 22:47:50 +0000

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Always hungry??

Paulette — Mon, 10 Feb 2020 14:09:38 +0000

Are you always hungry??

You’ve just finished eating your dinner…a plateful of pasta and meat sauce with garlic bread and caesar salad.

But all you can think is ‘I want more’ or ‘I need dessert…what do I have in the fridge?’

You should be satisfied but you’re not. You’re always hungry.

A few possibilities…

Slow down. Maybe you tend to eat too fast and your brain hasn’t caught up yet. It doesn’t know yet that you’ve had enough to eat!
Maybe your meal didn’t have enough fat or protein and you aren’t satisfied.
You might need more magnesium in your life (I like magnesium glycinate).
Your blood sugar might be imbalanced because you eat too many carbs. Your body acts as if it’s starving…causing you to have cravings and telling you to eat more.

You Need to Change the Habit

Your cue for craving something sweet might be finishing dinner or maybe it’s something in your evening routine that cues you to think about a treat, like watching TV after dinner.
Do something else, something different. You’re still going to eat dinner so the cravings cue (finishing dinner or watching TV) will still be there. You can only change what happens next. Instead of eating the treat, do something different.
Create a new after-dinner routine.
Make tea.
Read a book.
Go for a walk outside or workout.
Call a friend or family member that you enjoy talking to.
Do a craft/knit/crochet/colour/draw.

Emotional Eating

If you feel that you have an emotional connection to the treat, try to figure out WHY?

What are you really looking for? Comfort? Indulgence?

Try switching to a non-food item/activity that provides the same emotional response (comfort, joy)…again, change the routine.

It may also mean that you need to talk to a counselor to see what’s behind this. There’s no shame in this…it could be extremely enlightening!

The simplest thing to do is to remove yourself from the situation and change the environment. It might take a few days or weeks of doing this consistently, but you can change the routine and stop the cycle.

𝐈𝐭 𝐭𝐨𝐨𝐤 𝐲𝐨𝐮 𝐦𝐨𝐫𝐞 𝐭𝐡𝐚𝐧 𝐚 𝐟𝐞𝐰 𝐝𝐚𝐲𝐬 𝐭𝐨 𝐜𝐫𝐞𝐚𝐭𝐞 𝐭𝐡𝐢𝐬 𝐡𝐚𝐛𝐢𝐭 𝐬𝐨 𝐲𝐨𝐮 𝐬𝐡𝐨𝐮𝐥𝐝 𝐞𝐱𝐩𝐞𝐜𝐭 𝐢𝐭 𝐭𝐨 𝐭𝐚𝐤𝐞 𝐦𝐨𝐫𝐞 𝐭𝐡𝐚𝐧 𝐚 𝐟𝐞𝐰 𝐝𝐚𝐲𝐬 𝐭𝐨 𝐜𝐡𝐚𝐧𝐠𝐞 𝐢𝐭.

If you want to change this habit, you need to do something. It’s not going to go away on its own.

You can do it 🙂

You might also like:Cravings: Why Willpower Isn’t Enough or Counting Calories is NOT the Answer

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Low Carb Brownies

Paulette — Mon, 23 Sep 2019 09:42:13 +0000

These low carb brownies are SOOOO delicious. Not too sweet but very chocolatey. Your low carb skeptics won’t know the difference.

Low Carb Brownies

Course Dessert

Keyword keto, low carb

Prep Time 10

Servings 12

Ingredients

1/4 cup Almond Flour
1/4 cup Sunflower seed flour
3 large egg Egg at room temperature
3/4 cup Butter unsalted (softened)
1 tsp Vanilla extract pure
1/4 cup Cocoa powder unsweetened (dark)
1/3 cup Lily’s Dark Chocolate Baking Chips
1/2 cup Erythritol (Swerve) powdered - add another 1/4 cup if you like it sweeter
1/2 tsp Baking powder

Instructions

Preheat oven to 350 degrees F.
Line with parchment paper an 8×8-inch baking pan covering the bottom and the sides.
Melt chocolate and butter over a double boiler or in the microwave.
Meanwhile, combine the dry ingredients: almond flour, sunflower seed flour, sweetener, cocoa powder, baking powder.
In a large bowl beat the eggs with the mixer.
Add the butter and chocolate mixture, and vanilla and continue mixing.
Slowly mix in the dry ingredients, until you get brownies batter consistency.
Transfer the batter to the baking pan and bake for 15-20 minutes. Check at 15 minutes. Brownies are done when the surface is firm but the centre is still a bit moist. Do not overbake.
Allow to cool before slicing.

Notes

Net carbs per serving: 2.75 grams

You might also like: Low Carb Cinnamon Chocolate Lava Cake

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Low Carb Mini Cheesecakes

Paulette — Sun, 22 Sep 2019 22:10:47 +0000

Low carb cheesecake that tastes like the original sugar-based recipe. These are sweetened with erythritol, and made with blueberries but use whatever fruit you like best.

Low Carb Mini Cheesecakes

Just like regular cheesecake without the sugar.

Course Dessert

Keyword keto, low carb

Prep Time 20

Cook Time 25

Servings 12

Ingredients

3/4 cup Almond Flour CRUST
3 tbsp Butter salted (CRUST - melted)
1 tbsp Swerve Sweetener confectioners (CRUST)
2 block Cream cheese FILLING: room temperature
3/4 cup Swerve Sweetener or erythritol confectioners (FILLING)
2 large egg FILLING: room temperature
1/4 cup Whipping cream FILLING; room temperature
1 tbsp Lemon juice FILLING
1 tsp Vanilla extract pure (FILLING)
1/2 cup Blueberries FILLING; plus more for topping if desired

Instructions

Line muffin pan with papers or foil liners.
Preheat the oven to 350 F.
The Crust: Combine 3 crust ingredients in a bowl, stirring until the butter is absorbed and a dough is formed.
Divide the dough among the cupcake liners. Flatten to a smooth crust in each cupcake liner by using a spoon to measuring cup to firmly press the dough.
Bake at 350 F for 5 minutes. DO NOT OVERBAKE!! Remove from the oven and let it rest while you work on the filling.
The Filling: Add cream cheese and sweetener to a large bowl. Use a hand mixer to beat until smooth and creamy, about 1 minute.
Add heavy cream, lemon juice, and vanilla. Beat on until smooth.
Add eggs one at a time, beating on low speed until just combined, about 30 seconds each. Don’t overmix the eggs.
Gently fold the blueberries into the batter until well-distributed. Evenly divide the batter among the cupcakes, filling all the way to the top. An ice cream scoop works well for this.
Bake at 350 F for 20 minutes.
Cool, cover and refrigerate cheesecakes overnight. Serve optionally topped with additional blueberries.

Notes

Net carbs per serving: less than 3.5g

You might also like: No-Churn Keto Ice Cream

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Cookie Dough Fat Bombs

Paulette — Sun, 22 Sep 2019 22:06:35 +0000

Delicious cookie dough fat bombs with only 1 gram of net carbs per bomb. These take just a few minutes to prepare. You’ll be satisfying your sweet tooth with these tasty morsels in no time at all, without sugar.

Cookie Dough Fat Bombs

Course Dessert, Snack

Keyword keto, low carb

Prep Time 10

Servings 24

Ingredients

1 block Cream cheese softened
3 tbsp Butter unsalted
6 tbsp Peanut butter natural (no sugar added)
1 tbsp Vanilla extract pure
1/3 cup Swerve Sweetener (erythritol) confectioners
1/3 cup Lily’s Dark Chocolate Baking Chips

Instructions

With a mixer, beat cream cheese, butter and peanut butter in a bowl.
Add vanilla and sweetener, mixing slowly until well combined.
Stir in chocolate chips.
Portion with small ice cream scoop or press into molds or ice cube tray.
Refrigerate until firm.
Store in fridge or freezer.

Notes

Net carbs per fat bomb: 1 gram

You might also like: Dairy-Free Sunbutter Fat Bombs

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Stress, Diabetes and the Brain

Paulette — Sat, 07 Sep 2019 10:38:19 +0000

stressStress is the root of so many problems. Most of my clients have significant chronic stress that interferes with their ability to achieve their health goals.

Stress is often inescapable but we can minimize the impact on our health. We NEED to minimize that impact. Chronic stress impairs sleep, interferes with weight loss, causes inflammation in your body and increases your risk of disease including Diabetes and Alzheimer’s Disease.

I want to repeat that last point: stress can lead to Diabetes and Alzheimer’s Disease.

Stress increases blood sugar. It’s supposed to do this…giving energy to your muscles so you can either FIGHT or FLEE…fight the enemy attacking you or run away.

If you’re experiencing chronic stress, your blood sugar is constantly elevated. This means that your pancreas needs to keep pumping out insulin in response to this, in order to get the sugar to your cells.

What happens when insulin is constantly present in your blood? Your cells stop responding to insulin.

Your cells become INSULIN RESISTANT. When this happens, the sugar can’t get into your cells.

Insulin Resistance

Insulin resistance has many possible outcomes including (but not limited to):

😱 Pre-Diabetes and eventually Type 2 Diabetes

😱 Inflammation in your body (which leads to all sorts of issues like HEART DISEASE and CANCER)

😱Damage to your brain (shrinks the hippocampus which you need for memory)

😱Alzheimer’s Disease

😱Weight gain

What can you do about this?

Obviously, you can’t avoid all stress. It’s more important, and within your control, to figure out how to RESPOND to the stress.

Figure out what helps to CALM you…yoga, meditation, exercise, deep breathing.

Box breathing: breathe in for 4 counts, hold for 4, exhale for 4, hold for 4. This is the Navy Seals’ tool for dealing with stress. (Hopefully, your life isn’t quite that stressful, but try this simple technique anyway.)

🥑Eating a LOW CARB diet can help stabilize your blood sugar and reduce the impact of stress. Eating a low carb diet can also make you ‘metabolically flexible’, meaning that your body can switch back and forth more easily to burn either fat or carbs for fuel. This is less stressful for your body!

Brain fog? Memory problems?

Stress might be shrinking your brain. Seriously.

When you’re stressed, your body releases cortisol. Cortisol serves many important functions…it’s not a bad thing.

The problems occur when the stress is chronic, like when you’re constantly functioning on too little sleep and living on coffee or when you’re in a bad relationship that causes you to feel anxiety day in and day out, or you have a job that you hate…or simply that you overreact to everyday events because you don’t have the mental resources to cope.

When cortisol is constantly elevated, it causes damage to your brain. It SHRINKS your prefrontal cortex which is responsible for memory and learning.

STRESS SHRINKS YOUR BRAIN…

What can you do??
Exercise is one of the best ways to counteract this brain shrinkage. Get moving!

Want more details? Read this: https://www.tuw.edu/health/how-stress-affects-the-brain/

Ok ladies…this one is for you

Did you know that when you are chronically stressed, the elevated stress hormone cortisol causes a decrease in progesterone?

Decreased progesterone is responsible for all sorts of symptoms including hair loss/thinning, trouble sleeping, headaches, hot flashes, weight gain.

Yeah…it’s important.

Progesterone naturally decreases as we age but you might be making the situation worse by not dealing with your stress.
You may not be able to eliminate the stress but you can change how you react.

If you’re experiencing any of those symptoms above, try some of the techniques that I’ve mentioned above: yoga, meditation, exercise, box breathing…even if you can only manage 10 minutes a day…DO IT!!!

It’s not too late. Even if you’ve had a lifetime of stress, your brain and body can heal, at least to some degree.

Another change you can make that will have a dramatic impact on your brain health and overall health?
Reduce your carb intake and increase healthy fats. Eating a high-fat low carb diet can help reduce inflammation and effects of stress on your body. It can also help to balance hormones.

Check out my online 12 Week High Fat Low Carb Program to learn how to implement this easy, life-changing way of eating.

It’s not a diet. It’s a long term, sustainable way to improve your life.

You might also be interested in: How Yoga Saved My Sanity or Your Mind is a Powerful Tool For Health and Fat Loss

References:
Stress and Insulin Resistance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4919480/
How Stress Affects the Brain: https://www.tuw.edu/health/how-stress-affects-the-brain/
Progesterone: https://www.bodylogicmd.com/hormones-for-women/progesterone
Carbs and Stress: https://www.marksdailyapple.com/4-misunderstandings-about-carbs-and-stress/

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