Episode 1: Reflexive Bad Decisions

• A look back on the week:  Adventures in Taho and Reno + The good, the bad and any struggles
• Product review for chocolate lovers:  Lily's chocolate bars
• Questions:  How to travel and maintain your keto diet
  

My week started with an intermittent fast as a result of a colonoscopy test. A 24 hour intermittent fast works well with a keto diet and having a forced one allowed me to lose a couple pounds out of the gate.

I attended the Obesity Medicine Association Board planning event where we set our strategic goals for the next few years. Traveling and staying in a hotel is often a challenge for those who participate in a keto lifestyle. We ended up getting snowed in at Tahoe, adding to my challenges. Not being able to leave the hotel to find food further limits your choices.

We discussed how we could teach healthcare providers of all kinds to better treat obesity. A big part of our mission is to be able to effectively train doctors, PAs, family nurse practitioners, nurses, psychologists, therapists and other medical professionals on how to help their patients who struggle with obesity.

The weekend wasn't all work, I did get a chance to stop in Reno and catch Dierks Bently concert.

Is not being able to have chocolate keeping you from embarking on a keto diet? Is the thought of not being able to have a chocolatey snack a deal breaker for you? Good news. You don't have to choose between a keto lifestyle and chocolate goodness.

Lily's is here to save the day. They have dark chocolate, milk chocolate, salted almonds, etc. They sweeten it with Stevia and Erythritol. Erythritol is a sugar alcohol that taste like sugar but isn't absorbed, stopping the insulin release. You get the taste of sugar without the physiologic response to the sugar.

The dark chocolate bar I have today has 19 grams of carbs, which may normally scare you. But, it has 8 grams of fiber and 7 grams of Erythritol, which you can add together and subtract from the total carbs. This leaves you with 4 grams of net carb, which is really low. You don't absorb the fiber or the Erythritoland won't affect your body negatively.

This product is available at most grocery stores, probably on the same aisle as all the other chocolate bars. Even Amazon and Prie carries Lily's.

I always try to envision what these things are going to look like. Create a strategy in your head or better yet, jot it down on a note card. Studies are clear, thinking things through ahead of time and especially when you jot it down, will increase your chance of success.

During my travel, our meals were provided and catered to us during our strategy planning. This included breakfast, lunch and dinner. On the breakfast table, there was plenty of things that I knew I wasn't going to eat. Things like toast, bagels and sweet breads like donuts. I opted for the eggs and turkey bacon with a cup of coffee topped with heavy cream. I knew ahead of time that is what I would do.

I made similar plans for lunch and dinner. There were options that were a definite no, like rice, potatoes and dessert. And there were things I knew that would be safe to eat, like meat and veggies. I loaded up on meat and veggies. In addition to coffee with heavy cream, I would have diet soda, sparkling water.

And as a back up, I carry protein bars with me. If need be, I could have that as a meal.

Also, make a decision to say no to the candy that is left out during the planning session. If I think I'll want candy, I bring a Lily's bar. This sort of planning and preparation really works.

Traveling in airports and in planes poses it's own set of risks. On the airplane they always bring pretzels and the likes. Don't even bother. Just say, "no, I don't want it". If I want something to eat, I buy it and bring it on the airplane with me. This keeps me from being subjected to floury sugar snacks. However, go ahead and enjoy a diet soda or sparkling water.

Airports now have tons of low carb packaged and fresh options you can take on the plane with you. Once again, planning ahead keeps you from getting hungry andmaking reflexive bad decision like munching on pretzels and cookies.

I'm almost always able to carry out my plans, this week being no exception.

In the evenings, we had a few drinks. I wouldn't tell you to not drink, instead, I would urge you to drink in a responsible manner. The choices I make are unsweetened. I had gin martini's with olives. There are no carbs in the dry vermouth, the olives and the gin. It's when you decide to add fruit juice or opting for daiquiris and margaritas. 

Planning ahead will keep you from making these decisions. Sometimes, I'll even carry my own little bottles of alcohol.

That's it for our show. Stay tuned next week for another episode. And send us your questions you'd like featured on an episode.