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Kori Robinson Keto

Pour Me Some Holiday Cheer

First, are you 21 and over? I don’t condone underage drinking. If the answer is yes, please continue to the text below. If it’s no, please read one of my other posts.

So…are you confused by this title? Don’t be. When I first started keto, I was so scared to touch alcohol. I mean that’s not such a bad thing, but a social drink here and there hasn’t killed anyone. However, in the keto lifestyle one drink can be the difference of staying in ketosis or getting abruptly kicked out.

Cocktails and mixed drinks can have tons of sugars and carbs which is not permitted in the keto lifestyle. And the after effects can often be unpleasant; stomach ache, diarrhea, and insulin spike. Did I also mention regret? But have no fear! I have some recommendations for you to enjoy special occasions, guilt free. Notice I said special occasions and not the nightly half bottle of wine. Everything in moderation.

The key to drinking while in ketosis is choosing a dry, low carb wine (under 3 grams). This will also guarantee low residual sugars. The sweeter the wine the more carbs and sugars it will have. You also want to focus on an alcohol by volume (ABV) of 13% or less per bottle. This will keep you in good condition.

I know this sounds complicated but lucky for you I have done all the research. The following types of wines have 3 carbs or less per 5-ounce glass. If you noticed, most of these wines are white, which traditionally has less carbs.

·      Cabernet Sauvignon

·      Chardonnay

·      Pinot Noir

·      Sauvignon Blanc

If you are not really a wine drinker and you prefer the harder stuff below are a few no to low carb selections. These can be mixed with zero sugar or diet juices, diet sodas and seltzers to limit the carb and sugar intake but be careful and read the nutritional labels.

·      Gin

·      Whiskey

·      Tequila (my personal fav!)

·      Vodka

Now for the bad news. If you are like me and love the traditional holiday drinks such as Spiked Egg Nog, Coquito, Warm Apple Cider and Punch de Crème these are totally off the drink list. Unfortunately, these are yummy because they contain a lot sugar, carbs and milk-based ingredients.

Over the years the keto lifestyle has become more popular which has led to companies making products that are “keto-friendly” and keto has definitely made a mark on the liquor industry. Companies such as Becks, Budweiser, Coors and White Claw all have low carb, low sugar drink options. As always read the nutritional label on the packaging and drink moderately for the best results.

I hope this information eases your social drinking anxiety, especially around the holiday season, and provides you with a bit of useful knowledge. 

Until next time, cheers and drink responsibly!

Season to Re-Evaluate & Plan

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It’s December and for me this is the season of re-evaluating and planning. We all know that 2020 has literally been the worst year ever, however I know there are still some wins out there.  I use the month of December look back at the goals I set for the year and see what my successes and challenges was. I hate to say failures, because everything happens for a reason and you can still reach your goals. It just takes a little tweaking.

So, did you lose the weight? Did you save the money? Go on the fabulous trip? Make a mend with that friend from way back when? This is the time to deep dive and really sit back and think about how your year went. Always start with the positives and then build off of the negatives.

Below are a few tips to get you on your way to a wonderful 2021.

List Your Successes

Even if you feel like you didn’t meet any of your original goals, I am sure you can find successes. Did you get a promotion? Start a family? Buy that bag you always wanted? Finally end that toxic relationship? Successes don’t have to be material and they don’t have to be big. They have to be YOURS and you have to be happy with them. That’s all that matters.

List Your Challenges & Plan

What are some of the things you planned to do that fell through? These challenges are what you are going to build your next set of goals off of.

We cannot change the past; all we can do is move forward. So, write down who and where you want to be this time next year. Yes! I said write it down. There is power in manifesting your goals in writing. I would even challenge you to create a vision board or use Pinterest. If you wanna be a bit extra, add photos! Go all out.

Here are some categories to consider when planning for the next year:

Health/Weight: Weight Loss, Off of Mediation, More Physically Active, Better Eating, Healthier Relationship w/Food, Cooking at Home

Finances/ Wealth: Pay off Bills/Loans, Savings Goals, Spending Habits, Monthly Budget , Shopping Limits/No Spend Periods, Save for Special Goal, Limiting Eating Out

Mental Health: Mediating, Pray, Limiting Technology/Social Media, More Self-Care, Daily Affirmations, Remove Toxic People, Journal

Personal/Social: Call or Text a Friend, Schedule a Date Night or Solo Outing, Leave Work on Time, Create a To-Do List, Meet a Friend for Dinner, Volunteer, Annual Vacation

Goals

If you haven’t heard the phrase “Smart Goals,” you’ve been living under a rock. Use this acronym to create your annual goals.  

Specific: Write the exact goal down, use details if necessary.

Measurable: How will you know you are making progress? Will you reevaluate midway?

Attainable: Can you reasonably accomplish this goal?

Relevant: Will this goal help you reach long-term objectives?

Time-based: How long realistically will it take you to complete your goal?

Following these tips will get you prepared for an amazing year! I truly wish you the best on your journey to a better you. 

Surviving the Holidays: Keto Edition

Hey Keto World! We are here, the holidays are approaching fast, and we are trying to decide to keto during the holidays or not to keto during the holidays. Well, of course, I am going to say stick to keto. It is so much harder to get back on track after a few days of carb loading. Also, as soon as you stand on the scale you will instantly regret that peach cobbler, apple pie and 3 servings of mac and cheese you had.

Here are some tips and tricks to survive the holidays and stay on track. Remember you got goals to smash!

Tip #1: Stick to Meat and Vegetables

The easiest way to stick to the keto diet during the holidays is to focus on protein and vegetables. Plan your menu ahead of time to stay on track. Go ahead and grab some turkey, ham, brisket, collard greens and string beans. Your body will thank you!

Tip #2: Make a Keto Dessert

Pinterest has a wealth of information and tons of keto friendly recipes that will help you to satisfy your sweet cravings, while not feeling left out. Most recipes you can make in advance, which is great for scheduling a yummy snack.

Tip #3: Just Say No

You don’t have to justify to every family member why you are not eating the candied yams, or why you don’t have any cornbread stuffing on your plate. Focus on your goals and politely say no. If that fails, pack it to go and trash it when you get home. Sometimes a simple no is not enough.

Tip #4: Watch the Alcohol

Cocktails and mixed drinks will be the end of you! Most mixed drinks have as much sugar as desserts and will instantly kick you out of ketosis. As I stated in my book, stick to pure alcohols like tequila, rum and vodka. You can drink these alone (if you’re a BOSS) or with low carb mixers such as diet soda or seltzer. You can also have white and red wines that are not too sweet.

If you decide not to keto during the holidays, here’s a few tips:

Tip #1: Cheat Meal or Cheat Day

Don’t make this a cheat week. Set a time limit to ensure that you can get back on track as soon as possible.

Tip #2: Limit the Sweets

Don’t eat the entire cheesecake and drink constantly. In my experience, if you have been on keto for a while your body will not be happy with the sudden change. I’ve cheated, had sweets and drank, and I’ve paid my dues in the bathroom. Trust me, no one is about that life.

Tip #3: Portion Control

Try and stick within you’re the right portions. I know this can be hard when the baked mac and cheese is creamy and there is no measuring spoon. Rule of thumb is to maintain a portion size of your fist for each section of your plate.

Whatever you decide to do, stay safe!

KORI ROBINSON