Habit is when you do something without thinking. Science teaches that our brain stores habits in a different place than where it stores thoughts. It also has been proven that habits are not formed by repetition! Neuroscience teaches that a habit is formed as a result of a reward. Habits are a result of a trigger that causes us to take an action which results in a reward. Trigger: we wake up. Habit: we brush our teeth. Reward: mouth feels fresh. The pleasure center in our brain gets all fired up by the expected reward. We train our dogs with rewards. Trigger: Eye contact “sit”. Habit: dog sits. Reward: treat. The habit of snacking can be traced to the Trigger: TV on at night and food commercials begin. Habit: open fridge. Reward: treat. REMEMBER: Habit is something you do without thinking. Swap out the HABIT with something that gives a serotonin REWARD. GO WATER THE LAWN or WALK the DOG. Trigger: Day is done. Habit: put jammies on. Reward: comfy relaxed. Advertisers are rock stars at displaying the rewards of using their product. Pictures of people frolicking in joy after using whatever the product, we want the reward so we buy the product. TAKE AWAY: Look at all habits in your life and remember that habits do NOT require discipline. Trigger: Driving past fast food vendors. Habit: Eat a lettuce wrap. Reward: Pleasure, I did good. HOW TO CREATE A GOOD HABIT? Discipline is doing something without a reward, and so DUH – we eventually lose our motivation, and stop exercising, stop counting carbs. Trigger: Wake up put FITBIT on. Habit: walk or exercise. Reward: 10,000 steps in, serotonin rush for burning 1,000 calories. Trigger: a support system. Habit: go to the gym for social. Reward: Feel accomplished. This lady lost 170 pounds in 2 years, SAFELY! KETO WHAT YOU “CAN” EAT LIST.
- Meats: Beef, pork, lamb, game, poultry—choose grass-fed or organic if possible.
- Fatty fish: Salmon, mackerel, sardines, but skip any breading.
- Whole eggs: Fried, scrambled, or in an omelet, but try to find the organic variety.
- Vegetables that grow above the ground: cabbage, broccoli, kale, spinach, mushrooms, cucumbers, lettuce, onions, asparagus, peppers, and tomatoes.
- Dairy: Real butter, cream (with 40% fat content), sour cream, cheeses, Greek yogurt. Whole m or 2% skim contain milk sugars. Almond and coconut milk are the best alternatives to cook and bake with.
- Nuts: Pecans, Brazil, and macadamia nuts have the lowest carbs, but any nut in moderation is a better snack choice than chips or candy.
- Bacon: Start your day than with eggs and bacon
- Avocados: A fruit is in a league of its own. Loaded with monounsaturated fatty acids, avocados are an excellent source of fiber with lots of other benefits. For more info just google Avocado benefits.
- High-fat sauces and natural fat: Using butter and cream for cooking gives you two benefits—it makes your food taste better, and it helps you feel satisfied longer. Béarnaise and Hollandaise sauces are low-carb options, and you won’t go wrong using either olive oil or coconut oil.
- Chicken broth or bouillon cubes: Must contain at least one gram of sodium.
GET RID OF THESE FOODS. Rid your fridge and pantry of all those high-carb items that might tempt you. Better to WASTE food than have it go to your WAIST! Prepare to re-invent yourself:
- Sugars: Soft drinks, cereals, ice cream, juices, cakes, candy, pastries, sports drinks
- Starches: Bread, potatoes (in any form), rice, beans, lentils
- Margarine: use real butter
- Beer: Brandy – but a shot of whiskey is ok once in awhile
- ALL fruits except: Berries, raspberry, blueberry, strawberry in moderation
Swap out the reward of a bad food with a KETO food, or play a game, read a book, take a hot shower. MOTIVATION gets us going, it revs our engine, but it is not fuel for the long haul. IMPORTANT: Figure out what you can swap out for each habit in your life. “Just Do it” for your reason. Discipline is what causes our goals to get achieved. WHAT is your “WHY” to change? Write it down. 1) Sleep better 2) reduce allergies 3) lower blood pressure 4) more energy 5) Feel good in my skinny jeans 6) wear a medium instead of XXL clothing Discipline is the willingness to give up an old habit in order to get a new reward. You must WANT the new reward MORE than the old habit.