No-Dairy Keto, Mistakes & Low Carb USA

In today's episode 11 of the Sustainable Keto Podcast, we are talking about how to do the ketogenic diet with no or low dairy, what to do if you make a mistake on your keto diet, and our reflections on the Low Carb USA virtual conference.

How To Do Dairy-Free Keto

Not everyone is able to stomach dairy... If dairy is something you've removed from your diet whether just wanting to be more healthful, or your body just won't take it, we've got some great ideas on how to do keto dairy-free.

• Coconut Products: Coconut Cream, Coconut Milk, Coconut Oil
• Avocados & Avocado Oil
• Olive Oil (& Olives)
• Nuts & Seeds - Whole or Nut Butters, Nut milk alternatives (Macadamia nut milk, Almond milk)
• For salad dressings -- make your own!
  https://www.youtube.com/playlist?list=PLXaeJM1FbG5TffbZCr4qHkpTuAvs2kzcW
• For coffee creamers - find one you like at the store -nut pods or make your own
  • Dairy-Free Vanilla Coffee Creamer: https://youtu.be/rDsp46f7lmw
  • Dairy-Free Pumpkin Spice Coffee Creamer https://youtu.be/lklC3kwTTOo
• Keto Breads
  • A lot of them are made with cheese -- see my dairy-free coconut flour keto bread recipe here https://wholebodyliving.com/keto_bread_with_yeast_coconut_flour/
    

Keto Bread with Yeast

What Do I Do When I Make A Mistake On Keto?

Mistakes will come on any diet… even keto. There are mind-shifts you can practice that when put into place will help grow you through the failures, keeping you on the path to your goals.

"A person who never made a mistake never tried anything new."
~Albert Einstein 

Be okay with making mistakes. If it were easy, everyone would be walking around in perfect health. We all make mistakes. Mistakes are how we learn and grow. Change how you think about failure. You will get results even through mistakes.

Shift your mindset

How do we shift our mindset? Expect failure. 

• Choose something difficult to fail at 
• Build your self-confidence by embracing learning 
• Always question “what you know” 
• Get out of the “I deserve” mentality 
• Above all… try something

"It is common sense to take a method and try it. If it fails, admit it frankly and try another, but above all, try something." ~Franklin D. Roosevelt

Low Carb USA Reflections

• You don’t have to know everything to get results
• There’s a lot of research happening in the low carb world
• More and more doctors are embracing Low Carb and using it with patients
• If you are a doctor or know a doctor or have a doctor, send them information on the Low Carb USA and other Low Carb Conferences -- many have CEUs