Kristy Jo, Author of the Power Foods Lifestyle, answers Frequently Asked Questions about the nutrition and fitness lifestyle that Body Buddies are living on a day-to-day basis.
Welcome to weeks 16-19! In this portion of your pregnancy, you may be experiencing headaches and fatigue, which Kristy Jo will address head-on! In this episode you will hear: why your body needs more iron during pregnancy and how to get more iron naturally through the foods you eat meal ideas for higher iron food and tips for better absorption a discussion on caffeine, potential risks it holds, as well as how much is too much to be taking. how to continue loving your body as it transforms during this time Follow Kristy Jo's pregnancy and postpartum journey on Instagram @pregnancyjourney_kj. Email: powerfoodslifestyle@gmail.com
Welcome to weeks 14-15 of pregnancy! In this episode, Kristy Jo will talk you through the following: how you might be feeling right now as you've entered Trimester 2, ranging from still nauseous and low energy to feeling good and an upswing of energy what is currently happening with the development of your baby why it's important not to compare your bump to others what "eating for two" actually looks like recommended caloric intake range for the second trimester macro groups, and how to make a 'complete' meal reining in the cravings and keeping tabs on portions meal ideas and what she is eating during these weeks sample menu for the next few weeks the difference between folic acid and folate, and why she doesn't take a folic acid supplement Copycat Cilantro Lime Rice: https://therecipecritic.com/cafe-rio-copycat-cilantro-lime-rice/ Ben Lynch Article on Folic Acid: https://www.drbenlynch.com/folic-acid-side-effects/ Follow Kristy Jo's pregnancy and postpartum journey on Instagram @pregnancyjourney_kj. Email: powerfoodslifestyle@gmail.com
Are you pregnant and wanting to feel some encouragement, as well as learn how to better take care of your nutrition along this journey? If so, join Power Foods Lifestyle author, Kristy Jo, as she records this series in the course of her pregnancy with Baby #2. In this episode which will introduce the nutrition episodes to follow, Kristy Jo will discuss all things first trimester from morning sickness, fatigue, body image, nausea medication, and more! Follow her journey on Instagram @pregnancyjourney_kj. Email: powerfoodslifestyle@gmail.com
If you're wondering how you can stop eating so much sugar, this is the episode for you! We all know that eating less sugar is very important for our health. Yet, knowing this fact and following the self discipline required to be healthier are two different things! In this episode, you will learn: Interesting facts on sugar consumption that will make you think about how much you are eating How American fructose consumption is so high--learn the common food products high fructose corn syrup (HFCS) is so prevalent in How sugar releases dopamine to bring you happiness in a stressed-out life How the sugar in fruit and vegetables is NOT bad Delicious desserts with low sugar you can make from the new Power Foods Lifestyle low carb cook book View the HFCS product list here: https://www.celestialhealing.net/Food_contain_HFCS.htm Purchase the Low Carb Cookbook here: https://thesceneco.com/product-category/nonfiction/health-fitness/ Purchase the Low Carb How-To Book here: https://thesceneco.com/cartflows_step/low-carb-for-the-busy-tired-aching/
In today's episode, Kristy Jo will discuss cooking low carb in a sustainable way. When you feel overwhelmed with cooking or don't have a ton of time, her simple methods will help you feel confident that you can do Power Foods Lifestyle Low Carb like a boss! In this episode you will learn the three tricks to making this happen: 1. Know your top 3-5 power foods per category, and post a list in a visible place so you can make your shopping list from it. 2. Choose a meal combination and prepare it in one of the 5 Ss: salads, shakes, stir-frys, soups, and salads. 3. Use simple, but delicious seasonings. Buy the Low Carb Book, Recipe Book, and 6-week Program at www.PowerFoodsLifestyle.com
Are you experiencing chronic pain, autoimmune flare-ups, or other symptoms in your body that make you feel like garbage? In this episode, Kristy Jo will share with you why going low carb for a minimum of 6 weeks could be the solution that helps you begin feeling better as you reduce inflammation in your body. Listen along as she reads you Part 2 of Chapter 1 of her newest book: Low Carb for the Busy, Tired, Aching, and Overwhelmed. Buy the Book: www.powerfoodslifestyle.com
Are you experiencing chronic pain, autoimmune flare-ups, or other symptoms in your body that make you feel like garbage? In this episode Kristy Jo will share with you why going low carb for a minimum of 6 weeks could be the solution that helps you begin feeling better as you reduce inflammation in your body. Listen along as she reads you Part 1 of Chapter 1 of her newest book: Low Carb for the Busy, Tired, Aching, and Overwhelmed. Buy the Book: www.powerfoodslifestyle.com
In this episode, you will learn four simple steps to start challenging the thoughts that limit and hold you back in your health. Be prepared to take notes as this formula works! Say buh-bye to the old patterns of limiting beliefs about your health, losing weight, your genetics, and what you can accomplish. Your mind is your greatest tool, and these four steps will teach you how to begin taking ownership and leadership of your mind. Source: TheDailyPositive.com View the Blog Post with photo images: https://www.powerfoodslifestyle.com/post/realistic-weight-loss Facebook Group: www.facebook.com/groups/powerfoodslifestyle Instagram: www.instagram.com/powerfoodslifestyle Website, Books & Coaching: www.powerfoodslifestyle.com Email: powerfoodslifestyle@gmail.com
HURRY! This challenge starts MONDAY and we kick it off Sunday night! Sign Up Now: http://bit.ly/2weekkickinthepants If you're sick and tired of finding excuses for being lazy about meal planning, grabbing food to-go and enjoying a few too many sugary treats, NOW is your time to kick it in gear! So many of us ladies are sick and tired of the frustration we feel deep down as our behavior doesn't align with what we KNOW we want to be doing. Yes, we can give ourselves grace as we've all been going through a lot in 2020! But you know what we also have? An opportunity to say 'no more' and rise up! We can gather as women, hold each other accountable, and say 'together, we can do this!' Come join me as we take advantage of this time before Halloween. You don't want to slide through this month and into the holidays feeling this melancholy lack of control of your health. This challenge isn't about weight loss--it's about getting your discipline back. Your fire! Your zest! Your grit! C'mon! We'll do it together and I'll lead the charge! I'm making this as easy for you as possible, guiding you through each step of the planning, goal-setting, and accountability process required to make challenging things happen. Sign Up Now: http://bit.ly/2weekkickinthepants ~Coach Kristy Jo of the #PowerFoodsLifestyle
What does realistic weight loss actually look like? If you're in the demographic of women looking to lose 5-30 lb. or so, don't expect the weight loss to be linear. The body will fluctuate, the scale will fluctuate, but there are certain factors you need to keep consistent! Learn Coach Kristy Jo's best practices to continue to make progress without sabotaging yourself due to outlandish expectations. View the Blog Post with photo images: https://www.powerfoodslifestyle.com/post/realistic-weight-loss Facebook Group: www.facebook.com/groups/powerfoodslifestyle Instagram: www.instagram.com/powerfoodslifestyle Website, Books & Coaching: www.powerfoodslifestyle.com Email: powerfoodslifestyle@gmail.com
Are you actually eating a low carb diet? If you're focusing on percentages of calories coming from carbs alone, you might not have the whole picture. In this episode, Coach Kristy Jo will talk you through how adding a grams-per-day measurements to your percentages tracking will help you be more effective and meticulous as you temper your eating. Low carb eating can be a helpful approach for those who suffer from chronic pain, inflammatory bowel disease (IBS), bloating, arthritis, headaches, flatulence, and many other symptoms. Low carb eating can be enjoyable too! Learn how to ROCK your low carb eating with my 6-week Low Carb Program at www.powerfoodslifestyle.com/lowcarb. Facebook Group: www.facebook.com/groups/powerfoodslifestyle Instagram: www.instagram.com/powerfoodslifestyle Website, Books & Coaching: www.powerfoodslifestyle.com Email: powerfoodslifestyle@gmail.com
What should you do when you're burned out from tracking macros? Should you abandon all of your efforts to make wise food choices? Should you allow fear of what might happen if you stop tracking to run wild in your mind? In this podcast episode, Kristy Jo will discuss a different strategy to mindfully, strategically, intentionally eating that will help you find some balance when either taking a break from tracking macros, or ditching it all together. Facebook Group: www.facebook.com/groups/powerfoodslifestyle Instagram: www.instagram.com/powerfoodslifestyle Website, Books & Coaching: www.powerfoodslifestyle.com Email: powerfoodslifestyle@gmail.com
If you have been wanting to learn about finding the right macros for you without doing an extreme diet, this is the episode for you! Learn how balancing protein, carbs, and fats in your meal plan is actually quite easy, AND how you don't always have to track your macros meticulously in a calorie or macro-counting app! Kristy Jo will teach you the math behind the meal plans, macros, and percentages to help you feel confident in creating your own weight loss, maintenance, or even muscle gains meal plan. EPISODE LINKS Weight Loss Course: Click here How to Track Your Macros -- Video on YouTube LEARN MORE Join my FREE Email List: Click Here View my Website: www.PowerFoodsLifestyle.com Join me on Instagram: @powerfoodslifestyle The Book & Recipes: Click Here Email me: powerfoodslifestyle@gmail.com
Losing Weight and Getting Out of Debt are efforts high on many people's 'TO-DO' list. How can the principles learned through financial discipline be applied toward nutrition discipline? The parallels are plentiful! This podcast episode with Coach Kristy Jo will explore the similarities between these two efforts, and help you find some motivating principles to keep you going as you work to temper your natural impulses to EAT and SPEND more than you should. LEARN MORE Join my FREE Email List: Click Here View my Website: www.PowerFoodsLifestyle.com Join me on Instagram: @powerfoodslifestyle The Book & Recipes: Click Here Email me: powerfoodslifestyle@gmail.com
"Eat your veggies!" is one of the first phrases we learn that supports good nutrition from an early age. But are veggies as beneficial as we think they are? This podcast episode with Coach Kristy Jo will explore the impact of vegetables on the gut microbiota, brain chemicals, weight loss, and much more. Learn about the 5 color families that support "eating the rainbow," the 4 classifications of veggies you should eat every single day, and more little hacks that help you keep your body healthy. LEARN MORE Join my FREE Email List: Click Here View my Website: www.PowerFoodsLifestyle.com Join me on Instagram: @powerfoodslifestyle The Book & Recipes: Click Here Email me: powerfoodslifestyle@gmail.com
If you have high insulin levels, blood sugar, Type 2 Diabetes, sugar addiction, or insulin resistance, this is the podcast episode for you! Dr. Padda joins Kristy Jo to discuss how you can beat the weight gain, addictions to sugar, and Type 2 Diabetes to regain a life of health, confidence, and control. In this episode, you will learn: 1) which dietary approach(es) work best for weight loss. 2) how the body's glycogen stores play a major role in fat storage with glucose uptake in the cells. 3) the gut's role in fat storage and what inefficiency vs. efficiency means 4) how to eat sugar and NOT gain weight 5) how to exit ketosis efficiently without regaining weight 6) Dr. Padda's top tips on reducing insulin (C-peptides) in your body and beginning to reverse Type 2 Diabetes Dr. Padda treats clinically patients at the intersection of the pain epidemic, opioid epidemic, and the diabetes epidemic. They are all inter-related pathologies, the clinical manifestations of systemic meta-inflammation. > > Dr. Padda's Type 2 Diabetes Website > > Download Dr. Padda's FREE GUIDE FOLLOW POWER FOODS LIFESTYLE ONLINE Follow on Instagram: @powerfoodslifestyle Join our Group on Facebook: Power Foods Lifestyle Champions Email Kristy Jo: powerfoodslifestyle@gmail.com
PFL Weight Loss Course: 50% off with the coupon code in this podcast episode!!!!! If you are a woman who wants to lose weight, you need simple steps and goals that are achievable day by day. Taking on a very difficult program can be great, but is not always suitable to the season of our life in the present. This is why it's important to shift your mindset to one of simple actions, and know why you want to make these little changes. This is called outcomes-focused goal-setting. Place value on what you want to create in your life, and you will find yourself more easily getting there. In this episode, I will discuss four simple keys of strategy you can begin applying as soon as you're done listening: 1. Break down your total daily protein goal and distribute the portions equally between your number of meals. This will help you stabilize blood sugar throughout the day, as well as stay ahead of hunger so you minimize cravings and hunger. 2. Focus on eating the three power fats each day: avocado, olives, and healthy oil. These monounsaturated and polyunsaturated fats are known as 'healthier fats' and help release the hormone, CCK, which helps to tell your brain you are full. 3. Remember that all you do is about creating a caloric deficit. Don't play good cop/bad cop with non-strategic foods. Instead, find a pattern that works best for you and the way you think. 4. Pursuant to #3 being required to lose weight, listen to your fulness meter, eating to a 6 or 7 out of 10 each time you eat. You should not be full, or overly full, but satisfied to get you through to the next meal. PROTEIN POWDER RECOMMENDATIONS: 1. Whey Protein (recommended for BEST TASTE, EASE OF MIXING, and PRICE) 2. Bone Broth Protein (recommended for BEST QUALITY)
Do you have a wedding come up you'd like to look trim and in tip-top shape for? This is the podcast episode for you! Join me as I discuss 10 simple tips to help you trim up -- 8 tips are on nutrition, 1 on fitness, and 1 on accountability/motivation. I have coached many women who had an upcoming wedding as their motivation for dialing in their focus! Now it's your turn to follow suit, using the Power Foods Lifestyle to train your habits, shed that body fat, and feel super confident as you don your dress! ~Kristy Jo Link to Digital PFL Recipe Books Follow on Instagram: @powerfoodslifestyle Join our Group on Facebook: Power Foods Lifestyle Champions Email Kristy Jo: powerfoodslifestyle@gmail.com
Welcome to Week 3 of working through emotional eating. This week, our discussion will include looking at emotional eating through a lens of spirituality. Have you ever considered the spiritual connection to your food behavior before? In this episode, Kristy Jo will discuss: how your beliefs about God and your purpose on earth can influence your food relationships of binge, emotional, or compulsive eating, and ideas on how to improve your spiritual foundation in your life to strengthen your relationship with food Be sure to listen to Emotional Eating Therapy Weeks 1 and 2 to stay on track with these discussions and the introspective nature of finding solutions to your current circumstances. Email: powerfoodslifestyle@gmail.com Instagram: @powerfoodslifestyle Facebook Group: www.facebook.com/groups/powerfoodslifestyle
Would you like more discipline over your mind as you try to lose weight and change your health habits? In this episode of the Power Foods Lifestyle Podcast, world-class Natural Bodybuilder Frank Gigante discusses the secrets to his successful lifestyle, and how these mindsets apply to the general population--even those who don't enjoy lifting weights. It can be easy to play the all-or-nothing game when it comes to hitting your goals, but Frank will discuss how that mindset actually has a short life and won't help you reach your goals. As you listen to this episode, challenge your own perceptions of food and make a small goal about how to improve. You will feel more motivated and ready to be your best after listening. Follow on Instagram: @powerfoodslifestyle Join our Group on Facebook: Power Foods Lifestyle Champions Email Kristy Jo: powerfoodslifestyle@gmail.com Get Frank Gigante's Book: Everyday Warrior Email: frankgigantenaturalpro@gmail.com Website: www.frankgigantenaturalpro.com Facebook: Frank Gigante Natural Pro Instagram: @frankgigantenaturalpro
Are you ready to set your health goals for 2020? Join me as I walk you through the process of goal setting, uncovering your obstacles, and being focused on simple systems that will actually help you achieve your 2020 goals! Sign up for the Baby Steps Challenge: http://bit.ly/babystepschallenge Sign up for the Hardcore Accountability Challenge: http://bit.ly/hardcoreaccountability Enroll in Coaching: powerfoodslifestyle@gmail.com Instagram: @powerfoodslifestyle
Are you unsure of how to navigate the chaos of coming and going while making healthy and strategic food choices? Maybe you're trying to lose weight, reach an aesthetics goal, or just feel more energy instead of run-down through the holidays! You're getting a jump-start on your 2020 health goals! In this episode, I'll cover several topics that will give you more confidence to STOP playing the all-or-nothing game with your health, but also to feel fantastic all the way through the holidays! In this nutrition and weight loss episode you will hear how to make strategic food choices: at gas stations on the go while running errands, doing shopping, or going to work while doing lunch out-and-about during Holiday meals how to make strategic food choices You have the power inside yourself to make strategic choices. It's time to show up for yourself in your health--education is the pathway to doing this! Next step is accountability. Join our January 2020 30-day challenges below! 30-Day Weight Loss Baby Steps Challenge: https://form.jotform.com/193426549589981?fbclid=IwAR1In4MckFhiJ_srpnOaO4-iId3Y07irO_t0K2BkMwrrEib1trdyTVqbpw0 30-Day Hardcore Accountability Challenge: https://form.jotform.com/193466214997977?fbclid=IwAR3eggbYapdZ00y-IicPZTZLxHAYG1ykZbtBU6uUVrO7n_d63tyo2QykcIQ
After you've had a baby (or more than one), it can be very easy to look at your postpartum body and feel negative emotion. "Bouncing back" seems to happen to the genetically lucky minority of women, and we can feel embarrassed that our bodies do not look the same as before our pregnancy. These negative feelings can lead to sadness about our body image, and even an increased turning to food to cope with these emotions (sounds backwards, but is very true!). In this episode, you will hear: Kristy Jo's own vulnerable experience with her postpartum body and the unmet expectations she is dealing with How to offer yourself grace for doing the best you could. The mindsets and strategies to coping more joyfully with the feelings of postpartum around the new body. You can OWN your postpartum body with love, grace, and joy. No, it's not an overnight 'fix,' but with the tools and mindsets discussed in this episode, you can feel more like YOU every day (and gain more confidence to care for yourself too!). It's a win-win! Follow on Instagram: @powerfoodslifestyle Join our Group on Facebook: Power Foods Lifestyle Champions Email Kristy Jo for Coaching: powerfoodslifestyle@gmail.com
When you're trying to lose baby weight AND breastfeed/pump, you may find yourself in a tricky situation. After all, there is only a small percentage of women for whom breastfeeding helps them actually lose weight! For the rest of us, we need to learn the delicate equation of calories in/out, and the other tricks we can use to keep our milk abundant while helping our bodies melt the fat. In this episode, you will learn: a ballpark number of calories to eat each day for fat loss & milk supply What NEAT is and how to increase that caloric burn and 7 Hacks to increase milk supply Finding the balance between gratitude for bringing your child into the world and confidence in your body composition can be challenging! I hope this discussion gives you a little more clarity in your own thoughts and some ideas to take action on! You can do it! Follow on Instagram: @powerfoodslifestyle Join our Group on Facebook: Power Foods Lifestyle Champions Email Kristy Jo: powerfoodslifestyle@gmail.com
Hey new momma, do you need some simple direction for taking care of your nutrition postpartum? If so, this is the episode for YOU! When you have just had a baby, you might be wondering how to care for yourself AND take care of your sweet newborn. After all, there is a lot of healing to do and new stressors that come with a little one. In this podcast episode, Kristy Jo will talk you through only those aspects that will help you, not overwhelm you or make you feel you can't do it! After all, Kristy Jo is 6 weeks postpartum with her first child when recording this episode. In this episode, you will learn: * which foods are key to have in your home * simple meal ideas with power foods * how to deal with being tired and exhausted * how to stop feeling mentally taxed and overwhelmed with baby * how a small amount of naturally-occurring caffeine may be helpful to you and more to come in part 2! Keep up the good work--you are a great momma and the PERFECT momma for your baby! Follow on Instagram: @powerfoodslifestyle Join our Group on Facebook: Power Foods Lifestyle Champions Email Kristy Jo: powerfoodslifestyle@gmail.com
Do you wish you could put an end to emotional eating that is holding you back from the weight loss and body composition that you want? You CAN as you begin processing the habits, emotions, and thought patterns that trigger these habits. Week 2 of the Emotional Eating Therapy will help you identify the root cause connections to your eating habits. Once you can identify the root cause, you can begin breaking down the habits that have formed since that time. In this episode, you will learn: the importance of forgiving yourself the importance of forgiving others how the memory centers of your brain lock in emotions around food you eat the steps to process your feelings and discover how weight loss is waiting for you how to gain confidence in yourself once more It is very possible to work through emotional eating that holds you hostage in your current state of body composition, and the confidence you feel in your body. Health is important, but so is your mental fortitude. Come join Kristy Jo as she coaches you through Week 2 and let's end emotional eating together.
If you've tried lots of approaches you may be confused about nutrition. The Power Foods Lifestyle will help you find a simplified, doable way to reach your goals. The PFL is a principle-driven model of eating known as Strategic Eating. That means that as you start with simple concepts, but as you learn and deepen your education, you can expand deeper into nuanced strategy right for YOUR body. This podcast episode will break down macronutrients, what they are, what foods fall under which category of Proteins, Carbohydrates, Fats, etc. You will come to learn proper food combining in three types of meals PVC, PVF, and PVCF, as well as ways to temper your cravings and desires to indulge. Join the Power Foods Lifestyle Facebook Group. Become a Supporter of the PFL Podcast on Patreon Today for as little as $5/month! Subscribe to the Blog: www.PowerFoodsLifestyleBlog.com Follow on Instagram: @powerfoodslifestyle Email Kristy Jo: powerfoodslifestyle@gmail.com
This podcast is the final episode of the 4-episode series introducing the 28-day Phase challenges and journey to healing. Kristy Jo discusses the need to reintroduce carbohydrates to the diet to continue building colonies of good gut bacteria, stabilizing blood sugar, and building a sustainable lifestyle with respect toward carbs. This episode will cover the following: Phase 3 indulgence meals mentality and how to eat non-strategic carbs strategically, as well as when NOT to eat non-strategic carbs. Supplements that should be taken in Phase 3 Protein amounts of moderate intake for both men and women Carbohydrate amounts to have daily, broken down into specific food groups called POcarbs with portion sizes. Discussions about mindset, sustainability of diet, and giving you the tools you need to succeed in disciplining your nutrition. Become a Supporter of the PFL Podcast on Patreon Today for as little as $5/month! Click Here Now! Subscribe to the Blog: www.PowerFoodsLifestyleBlog.com Follow on Instagram: @powerfoodslifestyle Email Kristy Jo: powerfoodslifestyle@gmail.com The Power of Identity Book on Amazon.
This podcast episode is a continuation of the previous two episodes as we launch into discussing Phase 2 of the healing journey. In this training, Kristy Jo will go through the protocol to follow after Phase 1, Keto, or the Ketogenic Diet and Elimination diet. Phase 2 focuses on building metabolic flexibility with carb cycling, or cyclical Keto. This begins to diversify the gut bacteria, and help insulin receptors to slowly begin adapting toward glucose. This episode will cover: how Ketosis can become a tool in your toolkit for life why diversifying your gut microbiome is important how to introduce carbohydrates post-keto and in what amount what POcarbs are and how to use them how often to have a carb-up day and how often to have low-carb or keto days what to do if you notice bloating how to time your carbohydrates around workouts or activity Become a Supporter of the PFL Podcast on Patreon Today for as little as $5/month! Click Here Now! Subscribe to the Blog: www.PowerFoodsLifestyleBlog.com Follow on Instagram: @powerfoodslifestyle Email Kristy Jo: powerfoodslifestyle@gmail.com
Are you ready to take the proper Nutrition and Fitness pathway to Healing Leaky Gut, pain, stubborn body fat, and many other symptoms? Join me as we dive into Phase 1 of the Healing Protocol. This episode details how to approach Phase 1 of the healing journey for Leaky Gut and other unmanageable symptoms, including stubborn fat loss. Please be sure to listen to episode 225 before listening to this protocol so it makes sense. This episode will cover: Nutrition MUST-dos Nutrition MUST-NOT-dos Indulgence Suggestions for Phase 1 Supplements & Vitamins for Phase 1 Mindset Tips for Phase 1 Phase 1 is initially recommended to be 28 days (4 weeks), though Phase 1 has been repeated by clients in the past 2-3x to render extraordinary results, including significant weight loss (25 lb+), decreased inflammation, and healing of the gut wall. ----------------------------- Become a Supporter of the PFL Podcast on Patreon Today for as little as $5/month! Subscribe to the Blog: www.PowerFoodsLifestyleBlog.com Follow on Instagram: @powerfoodslifestyle Email Kristy Jo: powerfoodslifestyle@gmail.com
What is Leaky Gut? And how does it cause symptoms that so many are experiencing both in illness as well as a lower-quality health experience? In this episode, you will learn: What causes Leaky Gut How to know if you have Leaky Gut Look for elevated Zonulin Look for elevated Lipopolysacharrides Symptoms associated with Leaky Gut And be introduced to the 3-phase Healing Journey Meal Timing Approaches Physiological Pros and Cons Psychological Pros and Cons and so much more! Email: powerfoodslifestyle@gmail.com Blog: www.PowerFoodsLifestyleBlog.com 3-Phase Meal Plans: www.powerfoodslifestyle.com/ketochallenge PFL Starter Kit: www.powerfoodslifestyle.com YouTube: www.youtube.com/powerfoodslifestyle
There is so much misinformation out there, including information that is hard to understand for specific nuance! In this podcast episode, I share 5 things I WISH I would have known back when I was trying to lose weight in my 15 years of disordered eating and exercise. Though I could lecture for an hour on each topic, I'll keep my remarks concise and focused on the most critical take-aways. 1. Meal Timing is nearly irrelevant to success. What matters most is that calories, macros (protein, carbs, and fats) are consistent from day to day and in a SLIGHT deficit. This means for most people eating 300-400 calories fewer than your baseline intake is best. This helps you not be TOO hungry so you can sustain your efforts long enough to realize the weight loss. 2. Reduced Fat and Low Fat foods are Terrible for Health. This myth has been eradicated in research. Full fat foods are essential for hair, skin, nails, and hormones. As I look at how I used to use these foods, the foods I liked became my staple foods which meant I was UNDER-NOURISHED with energy. In a caloric deficit I should have been getting as nutrient-dense foods as possible or else I would turn to bingeing. It's hard to sustain being HUNGRY. As a coach, I never allow women to eat fewer than 35 grams of fats in a day. And that's an EXTREME low. Most women I prefer to see around 60-70 grams fat per day where we THRIVE (and TOTALLY lose weight ;)). 3. Too much Cardio creates Weight Loss Plateaus, Burnout, and Injury I used to spend 1-2 hours on the treadmill, elliptical and bike at the gym. I subtracted the calories burned from my food eaten. If I didn't see a 0 balance, I felt guilty and worthless. Hello, body breakdown and life-destroying mindset! The right type of cardio is key for building the metabolism, training the cardiovascular system, etc. But if we're trying to "burn off unwanted calories," our focus is in the wrong area. We should be working in emotions and mindset to get the food intake and coping mechanisms in check. This takes time, but is the only way to approach this without destroying the body early. 4. Tracking Macros can be THE most Freeing Tool for Success I used to keep a food diary of the portions and foods I ate, along with what time, but this did nothing to help me become more data-driven and academic in my approach. The old way kept me grounded in irrational thoughts and beliefs to lead my habits. Though I do not recommend regularly tracking as a lifestyle, using an app like MyFitnessPal to learn what is actually in the food you eat (protein, carbs, and fats) can be freeing! Of course, this requires you to have some baseline macros goals. I can help you out with that in my Master Book of Nutrition Meal Plans and Challenges. 5. Leveraging Carbs and Fats for their Energy Needs helps Control Calories without Sabotaging Energy I had no idea that Carbs and Fats were both energy macronutrients back then. Now, I look at their different roles. Fats are for feeling full, fueling the brain and hormones, and helping absorb important vitamins. Carbs are for high intensity exercise. When we pair foods wisely (PV+ C, PV+ F, or PV+ CF) keeping calories and macros under control while maximizing their roles is easy! SHOW LINKS: Email: kristyjo@body-buddies.com YouTube: www.youtube.com/bodbuds Master Nutrition Book: www.powerfoodslifestyle.com/masterbook Keto Cheat Sheet: www.powerfoodslifestyle.com/ketocheatsheet
Are you hustling and bustling about this summer, trying to make healthy choices but finding the complexity of meal prep preventing you from diving in to a true Power Foods Lifestyle? If so, this is the episode for you! In this audio training, Kristy Jo will walk you through the Power Foods list and each macronutrient category (protein, carbs, and fats). She will discuss fast meal prep ideas, as well as ready-to-go products and tips for travel, camping, road trips, theme parks, and being on the lake or beach while living your Power Foods Lifestyle. This episode covers: ways to eat leafy greens every day which meat bars are the best tasting which ready-to-drink protein shakes are okay to have how to get your animal protein in each day the top nuts and seeds to eat on the road how to hard-boil eggs for easy eating which fruits are better to eat for your body the power carbs you should plan to eat when to shop and prep ways to save money while eating on a budget SHOW LINKS: 1. Free Download: The Power Foods Lifestyle List 2. $37: The Power Foods Lifestyle Starter Kit 3. PFL Supplements 4. Email: kristyjo@body-buddies.com Visit us on Facebook at www.Facebook.com/bodbuds or Instagram at www.instagram.com/powerfoodslifestyle.
When you're following a Healthy Keto diet, it can be tricky to stay on plan when away from home and dining out with friends, colleagues or family. How exactly do you keep it Keto-friendly when dining out? What are the strategies, tips, and mindsets to have? In Episode 222 of the Body Buddies Podcast, Kristy Jo shares tricks on how to keep your eating Strategic for Healthy Keto. You'll hear: The importance of knowing the go-to restaurants when on the Keto diet. How to calculate net carbs on the Power Foods Lifestyle. Examples of Keto-friendly snacks to carry with you when traveling. Importance of having multiple sources of fat when on Keto. Examples of Keto-approved plant fat sources. The vitality of focusing on your mindset you’ll be on when dining out. A checklist of some items to check out for when dining out in restaurants. Proposed servings of different food amounts. Recommendations to various restaurants that serve Keto-friendly meals. Importance of participating in the 28-day Challenges at Body Buddies. LINKS ButcherBox Keto Cheat Sheet 28-Day Keto Challenge
No matter how much we strive to keep track of what’s on our plates, there are times many of us struggle with binges, emotional eating, and self sabotage. But how exactly do we manage to get in front of this behavior that makes us feel shame, low self-confidence, and frustrated more than anything? In this episode, you'll hear: The need to acknowledge and identify your addiction. How to conduct a self- assessment on bingeing. Why you should track your bingeing habits to ease the management of bingeing tendencies. Why is it important to know what emotions or situations trigger your bingeing habits? The need to identify the top foods you tend to overeat. A break down on the process on how to cope with overeating. Tracking the results that come after your binges. Nutrition challenge for the week, geared towards healing from bingeing habits. LINKS AND RESOURCES FREE DOWNLOAD: B.I.F. after a Binge Master Nutrition Book Instant Pot Body Buddies Home Page: http://www.body-buddies.com
Yes, it's important to work out strategically when you have fat loss and body sculpting in mind. But today, the spotlight is on for exercising with longevity in mind. It's time to work on overall body function! In this episode you will hear: The benefits of continually challenging your thoughts in your fitness journey. Why it is essential to have the main goal in your exercise program. Why it is vital to focus on your fitness goals. Why you should know the season you're in when defining your goals. The different types of exercises that contribute to longevity and functioning. The benefits that come with resistance training. The need to incorporate functional fitness even when under resistance training. Different types of everyday movements that contribute to overall body fitness. Show Links and Resources FREE DOWNLOAD: Strategic Day PDF Organifi Green Powder Body Buddies Youtube Channel 30 days to Fit Program
At what point in dieting should you focus on Diversifying your gut bacteria? When is it NOT wise to take probiotics? Which populations of people should be aware of the possible need to get rid of bad bacteria overgrowth? Tune into this Body Buddies episode to gain greater perspective and wisdom about your nutrition habits as you seek to live a Power Foods Lifestyle. Keto Phase Challenges: www.PowerFoodsLifestyle.com/ketochallenge Keto Cheat Sheet (FREE): www.PowerFoodsLifestyle.com/ketocheatsheet Join the Power Foods Lifestyle Champions Facebook Group: www.powerfoodslifestyle.com/groups/powerfoodslifestyle Email: kristyjo@body-buddies.com
Have you been wanting to get into Ketosis Quickly, whether for the first time or after a slight departure? Even though Keto can appear intimidating at first, you are TOTALLY capable of disciplining yourself to reap the benefits of this nutrition modality! In this podcast episode, Kristy Jo talks through the six steps to take to get into Ketosis quickly AND safely. Make sure to listen to caveats and nuances! Your journey is unique! Read to start you 28-day keto Challenge, lose some stubborn body fat, reset hormones, and give your gut a break from the constant barrage of sugar incessant in our society? CLICK HERE NOW: www.PowerFoodsLifestyle.com/ketochallenge
There is NO wrong way to do Meal Timing to get results.*
When you're working hard to lose weight and follow a structured eating plan, you want to know you're doing everything RIGHT! It can be frustrating when you get on the scale and don't see the changes you hoped for. After all, you're working SO hard and doing SO much better than you used to! I hate to break it to you, but there is something SO critical in your weight loss meal plan that most people won't tell you. And that's because it's easy to tell people what they WANT to hear, rather than what they NEED to hear. So that's what I'm going to do for you today since we are Body Buds. I'm going to give you the cold, hard truth and then you do with it what you'd like. But don't say, 'No one told me!' Love ya lots! I believe in you!! Body Buddies is here to guide you through the journey of taking the guesswork of nutrition and dieting OUT so you can be compliant and GET those results. Facebook: http://facebook.com/bodbuds Instagram: http://instagram.com/bodbuds Podcast: "Body Buddies" on iTunes, Stitcher Radio, and Spotify Email: kristyjo@body-buddies.com Website: http://body-buddies.com
Join me as I share the details of BEFORE Body Buddies, the evolution of the business and myself, and where I'm at now! Thank you for being a part of my journey to each and every Body Buddy! kristyjo@body-buddies.com www.Body-Buddies.com
Download the FULL Keto Cheat Sheet Here: www.PowerFoodsLifestyle.com/KetoCheatSheet Learn the Top 5 macro-based foods for KETO: Power Proteins Power Vegetables Power Fats When making a Keto meal, try to follow one of the following meals: VFF (veggie + fat + fat) PVF (protein + veggies + fat) Healthy Power Foods Lifestyle Keto helps us to: Reduce Inflammation Help your body reduce body fat Invite a chemical environment for weight loss Reduce inflammation in the brain and memory loss Reduce Cholesterol Learn about the Phase Challenges here: www.PowerFoodsLifestyle.com/ketochallenge
You may have heard how incredible Intermittent Fasting can be for your health by now, but maybe this conflicts with what you KNOW about the Power Foods Lifestyle being mainly focused around small, frequent meals. In this episode, Kristy Jo discusses the importance of BOTH strategies, outlining their benefits, the different psychological patterns of those who engage in either strategy, and how to tell when to do either one. YES, you can go back and forth between the two. 28-Day Keto Challenge: http://www.powerfoodslifestyle.com/ketochallenge Body Buddies Website: www.body-buddies.com Instagram: www.instagram.com/bodbuds Facebook: www.facebook.com/bodbuds Email: support@body-buddies.com
In this episode of the Body Buddies Podcast, Kristy Jo, author of the Power Foods Lifestyle and creator of the Body Buddies 3-phase Keto approach explains why Keto is a utility diet only to be utilized for 1-3 months. The 3-phase approach will help you exit the Keto strategy (eating to deprive the body of glucose so the brain feeds of secondary fuel of ketones) correctly without the weight gain, bloat, or ending up dissing on Keto. This process is extremely therapeutic for hormonal imbalances as well as gut dysbiosis. Learn more: http://www.powerfoodslifestyle.com/ketochallenge Facebook: http://www.facebook.com/bodbuds YouTube: http://www.youtube.com/bodbuds Instagram: http://www.instagram.com/bodbuds
Join Danielle Pyles as she and Kristy Jo discuss her 50 lb+ transformation using the Keto Nutrition Strategy over the past 9 months! In this episode, Danielle shares: what she originally thought about Keto the secret mental hack she needed to start making it happen how she kept going even when traveling or out with friends how she seeks to keep Keto healthy and so much more! Are YOU ready to take the Keto Challenge with Body Buddies? Start with Phase 1 in the 28-day Challenge (then you can do Phase 2 and 3 afterward!). Click here to learn more. >>>Download the Strategic Day checklist for your fridge FREE.
Why Do I have Dry Mouth in Keto? When you're doing a ketogenic diet approach, you may wonder why you get dry mouth... and more than that, HOW you can alleviate it! In this episode of the Body Buddies Podcast, Kristy Jo will discuss why your body stops getting as thirsty, the enzyme that minimizes its function, and other tips to help you understand this natural process when doing the Keto diet (hopefully you're doing it the Power Foods Lifestyle way!). Do Keto the Power Foods way with our all-new 28-day challenge!: http://powerfoodslifestyle.com/ketochallenge
Are you a restless sleeper? Always feel exhausted? Is your sleep interrupted by snoring? If so, this podcast interview is for YOU! Join Kristy Jo as her guest, Carl Lanore, takes us on a journey to better understand sleep. Over 20 years ago, Carl had a heart problem and was over 300 pounds. One of the key parts of his regaining health was focusing on improving his sleep. We're not supposed to snore. This means your airway is obstructed which raises cortisol as your body receives a stress signal. If you are snoring, Carl says you must get it addressed. This could be due to: 1. Gut problems (view Kristy Jo's program to help with this--www.PowerFoodsDetox.com--complete 1-3x) 2. Dairy Sensitivity and Nasal Obstruction (sinus infection) Carl has taken Melatonin for over 20 years. Melatonin is the only antioxidant that crosses the blood-brain barrier. It is not a sleep aid directly, but indirectly. How can you preserve your own melatonin? 1. Wear Blue Blockers in the final few hours of the day (3 hours before going to sleep). 2. Take 600 mcg/night 1/2 hour before going to sleep. Only take this if you sleep between 7-9 hours each night. "If you don't sleep well, you will die sooner." "If you don't sleep well, you will develop disease." Carl advocates that in order to improve sleep, it must be tracked. He says sleep is like the ocean where you can stand and look out at it and think it's beautiful, but there is so much beneath the surface that you can't see. Do you need to eat in the middle of the night? You're waking up because your blood sugar is dropping dramatically. This can mean your insulin sensitivity is off and you're on the track to Diabetes. If you're someone like this, go buy some Glycine. Take 3-5 grams before bedtime. It's the most glucogenic amino acid and easily becomes glucose on demand. This will help keep your blood sugar level. Resource from this Episode: Go2Sleep Ring POWER FOODS DETOX PROGRAM Find Carl at www.SuperHumanRadio.net
Eating Veggies for Anxiety and/or Depression- When you are experiencing Anxiety or Depression, the chemicals in your brain are not working properly. Many times, this is due to nutrient deficiency. In this video, I will discuss how vegetables work to: 1. make neurotransmitters in your brain 2. detoxify your body of metabolic waste 3. slow the breakdown of sugar in the body And you will learn the simple system I use to rotate through veggies in a REALISTIC manner. Love your bud, #CoachKristyJo CHANGE YOUR LIFE http://www.body-buddies.com/coaching Facebook: http://www.facebook.com/bodbuds Instagram: http://www.instagram.com/bodbuds Podcast: http://bodybuddies.libsyn.com
Cravings and Emotional Eating in Keto- When you are dealing with cravings that are setting you back in your health, you may feel frustrated as you can't get in control! In this podcast, Kristy Jo will discuss the difference between cravings and fixations to help YOU determine what is the cause of your cravings. Cravings are those coming as a result of physiological depletion. Fixations come from a psychological focus on food, marketing, or the lusting after food that you may have felt you can't have. We want to create a HEALTHY relationship with food, rather than deprivation and anxiety-driven relationship. Questions to ask yourself when you are experiencing a craving: Is that what your body needs? When was your last fueling? Do you need more food? Are my portions too small? Have I missed any of my supplements? Or is this a fixation? Email Kristy Jo: kristyjo@body-buddies.com Keto Challenge: www.PowerFoodsLifestyle.com/ketochallenge Coaching: www.body-buddies.com/coaching
Have you ever wondered HOW to get yourself motivated to make a change? If so, you're not alone. This is a question most people wonder about. In fact, most people feel if they could find the answer to this question they would make all the changes in their health, fitness, and weight they could! Register for the 28-day KETO Challenge with Kristy Jo: www.PowerFoodsLifestyle.com/ketochallenge In this episode, Kristy Jo will discuss four aspects of motivation: * This is an inside job. Look to yourself for answers instead of celebrities, your Instagram friends, spouses, family, or church leaders. Look inside your heart. * Make a list of logical reasons why you need to make a change. * Make a list of emotional reasons why you need to make a change. * Women--don't expect your man to validate something within you that you can't validate yourself. When ARE you "Enough?" * Why do you have a body? Have you ever investigated this question? Have you felt strongly in your heart why your beliefs are true? Use your beliefs about why you have a body to MOTIVATE YOU. For me, it all comes down to believing I will be accountable for my time and how I treated my body to God. The body isn't mine--it's on loan. What does the connection feel like when you're connected to God? It's a constant immersion--praying always. JOIN BODY BUDDIES ONLINE Facebook: http://www.facebook.com/bodbuds Instagram: http://www.instagram.com/bodbuds YouTube: http://www.youtube.com/bodbuds Podcast: http://www.bodybuddies.libsyn.com
Register for the 28-day Keto Challenge: http://powerfoodslifestyle.com/ketochallenge Q. Can my family do Keto with me? (wife, husband, kids) Moderate protein, high fat, and veggie way of eating should be baseline. However any child under the age of 16 should not be put in Keto. Add sweet potato, red potato, quinoa, black beans, lentils, or whole grain bread. This makes a healthy meal for kids or others not ready to do Keto. Other questions answered in this Podcast Episode: Q. Can you do Keto for Arthritis? Q. Can you do Keto with Hypothyroidism? Q. Can you do Keto with Adrenal Fatigue? Q. Can you do Keto if you have a tendency to binge eat? Q. Can you do Keto if you are nursing? Q. MANY OTHER QUESTIONS! Tune in so you can hear the answers to all of these questions, including a MOTIVATIONAL MESSAGE at the end to help you want to make CHANGE in your life.
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