Change ONE Thing - Keystone Habits that TRANSFORM Your Diet
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- เผยแพร่เมื่อ 1 พ.ค. 2024
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There are certain habits that, when adopted, create a chain reaction of positive changes. When working to improve your diet, these keystone habits give you a big advantage because you only need to focus on a single new behavior to reap a wide range of benefits. In this video, you’ll learn three Keystone Habits that will transform your diet. Choose one, focus on it, and experience the ripple effect it has on your health and weight.
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Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. - แนวปฏิบัติและการใช้ชีวิต
After years of eating low carb I decided to try OMAD. I was starting to snack to much and this will be a good discipline. I do not see as a lifetime behavior, just a distraction till gardening starts. My window of eating is 6am till 1205pm. It has been great! I just stay out of the kitchen!! I must cook supper for the hubby. He is not impressed I am OMAD!
HOWEVER... on this journey I have been very much alone. I took off 45 pounds fast and have kept it off. It was hard discipline! No regrets. But I am my own cheering squad.
Mine is eat nothing with a label. Lost 130lbs
Well done!
Big giant hug to you ! You have that inner courage. Nothing stopping you now
❤
My keystone habit, other than the ones you mentioned, is walking daily. I started out with smaller distances, but now walk 2 miles or over each day. One hour of walking daily is one of my keystone habits. If the weather is bad, I use my treadmill. But nothing beats walking outside in the fresh air.
Great video. My keystone habits I adopted 3 years ago were “no added sugar”, then I transformed it into “low carb in general “. The second one is “a small walk after eating “. I’ve actually got a lot of them now that I think about it, but they have simply morphed into my lifestyle. Thank goodness alcohol has never been an option. I just don’t like it or want it.
walk or ride bike 25mins 4 days a week before eating. If your doing low carb/no sugar,, fasting should b easy an most important daily.
Dr Becky is so classy
I like Dr. Becky's keystone habits. #1 (no sugar) has really been helping me. Another thing that has helped me is choosing one non-food activity that I wanted to do vs. trying to be proficient in 3 areas. (This idea came from Dawn, the Minimal Mom.) For example, my dream was to be a pickleball player, have a beautiful garden, and play the French horn. I had to decide which of these 3 things was most important to me and let go of the other 2. Not that I never play pickleball or put a plant in the ground, but I don't feel bad now when I think about how little I am playing pickleball or what I "should" be doing in my flower bed. And I have had a great time developing a skill that brings me a lot of joy and I'm actually making progress in--something that never happened before! As I worked at that one thing, the Lord led me to things that helped me develop as a player. But it wasn't until I just made that my focus that I had time for it. This one thing gave me some structure to my day that moves me away from eating. I used to feel guilty "I should be practicing". Then I put it into my daily routine--eat lunch, take a nap, get up and practice an hour. Then I'm done. Now I don't feel guilty in the morning and don't feel guilty in the evening. That's not my time to practice! Get out horn, do it, put it away. Period. :)
I would love to see more keystone videos. I keep coming back to your “no-nonsense” approach to healthier diet. I love the simplicity and common sense approach. I have recently been mostly following your 0,1, 2, 3 plan.
Great to hear, Gale! Thanks for your comment!
I've taken a different path. Change foods to lower cals, with less sugar & higher fiber. Foods have to taste the same. 50g total sugar or less & increase fiber to get a net total sugar to zero. Losing weight slowly for 3 yr's now. Next summer will be at maintain weight & my high school weight. 3 yrs down 1+ to go!
Thanks Dr. Becky! I bought the book, and have spent the past 12 days with NO SUGAR!!! I never thought I could do it, since I was so addicted to sugar. Weight loss is slow (in my mind), but the benefits are so evident. Clearer mind, hardly any inflammation, better moods, better sleep. Also I put my goal weight on a sticky note on my scale (your idea/hack). I have 30 pounds to go. From this video, I have used tea as a stopper and it works! Thank you for all your videos, they are great!
That is all so wonderful to hear, Peggy! I wish you the best as you continue on your journey!
I have been watching your videos for about 9 months. I have had a salad for lunch the past 6 months and I love it! I love knowing exactly what I'm going to take to work each day. Thank you for all you do! ☺️
Great vid. Have a happy day
Great! Thanks for your comment!
Not planning my meals is where I've always gone wrong. This is my first time here but I love it and will definitely be adopting these habits
I have stopped putting sugar in my morning coffee and using sugar substitute it took time but I did it ,I've started to workout for better flexibility and hopefully I'll start to lose some weight, but I have to really keep doing gentler exercises because of my arthritis and hip pain which is getting better.
Thank you for these tips every little bit helps. ❤
Excellent Dr. Becky! Ugh i know all of these things but i have fallen off again but i am ready to start over again and your video was soo timely!! 👏👏👏
Great info as always 😊
Thank you Dr. Becky, I started from experience yesterday and i am adopting some healthy keystone habits of my own, but taking it one habit at a time and will build on them as i make progress. i am learning that this journey is MINE and i have to do it my way now, i'm taking a little bit from all of the sources that have been revealed to me and i am making them work for me and my lifestyle, i am giving myself grace and love every step of my way.
Thank you for sharing. I learn so much from you. God bless, have a beautiful day ❤🤗
Love the video and all the tips thank you for sharing
Excellent video !!!! thank you very much !!! have a great night !!!!
Thanks for your very practical content
Great video! Sharing.
I am unfamiliar with the keystone habits but as usual you breakdown everything and make it make sense
and I will definitely check it out, I love the three principles that guide and inform me.
Love your tips. Thank you. One habit I stopped was coconut sugar into my coffee in the morning. I thought using coconut sugar was a better option to reg. sugar BUT I have recently learned that ALL sugar is processed the SAME in the body. Now, I simple add heavy cream and a sprinkle of ground cinnamon. I have also learned change works best for me in baby steps. Trying to be INTENTIONAL toward each meal is key.
enjoyed, very good information
Just found your channel a few weeks ago! Thankyou! I've been binge watching/learning. Have already replaced my seed oils, and back to organic tea. Keep up the good work.❤
Welcome, Nancy! I'm happy you are here!
Excellent …. Excercise
Love the keystone video. Thank you!
I stopped adding pure maple syrup to my morning coffee because it’s still sugar.
I now add to my cup a sprinkle of cinnamon,ginger, allspice and a tiny bit of vanilla. I add some heavy cream and froth that. I look forward to my morning coffee. It’s delicious without all the sugar.
Yes, please,a non food keystone habits video.❤
Number one and 3 definitely. Amazing insights. Thank you for sharing this valuable content
I will be buying your book on sugar. I want to join your group and het some mew ideas for recipes , and your beautiful positivity. I needed that so much! Thank you
Thanks. I keep coming back to your videos.
Welcome back, Barbara :). I'm happy you are here!
This has a dope beat
Great video. I do all these things or I try to lol. Thanks so much! ❤
STREAMLINE PLANNING is a great habit in itself. I spoke with my husband tonight about this exact thing, because we're on two DIFFERENT journeys, but I need to cook for him.
We're going to do the old meal prep, so we don't have to give thought to our meals.
Thank you, Dr. Becky. My Stopper is 1/3-1/4C of kimchi. That stops everything. It just tanks that hunger signal.
I have decrease added sugar but still use some fruit, like berries. They are proven to good overall. But no baked goods. Adding fiber has been super helpful and more protein.
I would love more keystone videos!!! I l
Great! Thanks, Debbie
It’s been almost one year since I learned about your 0,1,2,3 program. The no added sugar and the large salad are still what I “try” to do. Some days I just eat something high carb , but I don’t continue eating that way. I’d say sugar no longer controls me, and I’m thankful for that.
That is a great thing!
Thank you so much for your videos. I was just diagnosed with pre diabetes and I am terrified. I will finally commit to your lifestyle ❤
I wish you the best, Sandra!
You will never regret it and you will chase acquired diabetes away!
I meant foods pushed on us
How about some Homemade Salad Dressing recipes...!!!
Do you have any recommendations to get rid of the bloating caused by vegetables 😢
Like how everything healthy
Is Erythritol a safe sugar substitute? It’s in the Quest cookies, I eat one a day because it (seems to) help keep the hunger away when I fast.
Dr. Gillaspy, I see you have a channel I didn't know about. Great! How is Keith from 2 Fit Docs?
Welcome, Jay! Keith is doing great! He pops into a video here from time to time.
Hi Dr.Becky! We enjoy watching you. How is Dr. Keith? We hope he’s doing well! What are your thoughts on extended fasting longer than 24hours?
He is doing great! He will be in a video this Spring. I have many videos on fasting, I don't recommend extended fasts without a supervised medical reason.
Good morning Dr Becky. Do you have any videos showing "a day in the life of Dr. Becky"?
Well, no. However, I have videos on a full day of eating keto or low-carb that you can find on my channel page.
@@beckygillaspy I'll check those out. Thank you.
V useful video pls tell mam when we have low blood sugar what happens in body
A few things are fatigue, cravings, and poor mood
Thank you again Dr Becky 🙋🏻♀️I watch you every night which gives me such moral support 💪🏼I CAN DO THIS 💝
What about the lectins or oxalates or any of that bad stuff in the salad greens?
Choose low oxylate greens - kale, cos lettuce, rocket/arugala, bok choy
I keep my diet pretty much the same. I always have a homemade green vegetable juice for breakfast with fruit on the side. Lunch is a carb with protein. Dinner is salad with a carb and protein. Nothing processed. After dinner I have dark chocolate or a low sugar low fat treat. Small ofcourse 😊 I calories count aswell so nothing creeps in.
You’re better off including some protein in your breakfast
agree, and better off to have good fats not carbs
@@gloriasaliba3395 it works for me so I'll stick with it 🙂
@@carokat1111 it works for me so I'll stick with it 🙂
❣
I can’t seem to drink coffee without sweetener. I’ve gotten away from the chemical sweeteners in my coffee and switched to Whole Earth Stevia/Monkfruit packets. Better than sugar and chemicals, right?
Stevia and monk fruit are better choices than Equal, Splenda, and Sweet N Low.
Can anyone do IntermittentFasting for long term/ life long
What is your take on using Stevia regularly while trying to diet?
I'm getting in the habit of walking after supper. I try to avoid sugar already and keep my carbs under 50, even 20g a day.
Tea, not herbal is grown in highly fluoride soils which isn't good for the brain.
Instead of saying " I can't eat this or that", I ot for I GET to eat HEALHTY food Unfortunately healhty food is not an option for many people on the planet. ,
Dr Becky. I want you to be aware of a book that is selling on Amazon. It says Workbook for Zero Sugar One Month ( A guide to Becky Gillaspy’s Book ). I purchased your book Zero Sugar One Month and this book. I was thinking I was purchasing a workbook to go with your book. It even has an image of you on the front of the book. It is a cheap terrible rip off and I wanted you to be aware of this.
Ugh. Thank you for alerting me, Cheri. This is the third unauthorized book to appear on Amazon. My publisher was able to get the first two removed. I shared this newest one with them, so I hope to have it removed asap. If you contact Amazon, you should be able to return it. Thanks again. It is hard to stay ahead of these schemes without help from those like you! I appreciate it!
I wish I could eat a large salad every day. Salads cause constipation for me.
Add a tablespoon or two of olive oil to it and increase your water intake
@@gloriasaliba3395 has that helped you?
why have fruits become bad guys???
They always were after they've been genetically modified to be sweeter. We've been forced fed and marketed about foods. I am not saying fruits are bad, but they do have sugar, so unless you aren't actively burning off this fast form of energy, it will do the same thing as drinking soda pop, or eating a spoon of sugar.
More nonfood keystone habits
why have fruits become the bad guys?
Is it possible to do a low carb diet, that is, somewhere above 50 carbohydrate grams per day, and not need to supplement with electrolytes? If so, about how many carb grams should I eat to avoid the need for added electrolytes but still be within in the low carb zone? I had tried the keto diet but was losing weight when I really need to gain it, so I don’t want to get under 50 carb g per day.
You can have 100 grams of carbs per day and still do well