Setting up your Keto Macros | Success with Keto | Keto Coach Lori Ballen

hi guys welcome to the Ketodayscom coaching program with me, Lori Ballen

today I'm giving you a tutorial on macros and how we're setting up our macros and what you need to know about them what's important for your tracking so you if you are a keto days coaching client you're gonna notice you have a Members Only account up here go ahead and click on your Members Only plan what you're gonna do is get to go to the start here to set your goals once you're here you're able to calculate your BMI you're able to then calculate your macros and you're able to log your weight and BMI then you're also going to be able to set up your weight goals what do I want away and then there's a weight tracker that it's going to be able to track your progress and this is all inside your keto days coaching account you have access to this as long as you are a monthly subscriber paying member of the keto days group coaching program ok now what I want to talk today about is macro specifically so we're gonna go here and I'm gonna go to calculate your macros now what's gonna pop up is a calc your first gonna be able you're gonna see that you don't have anything calculated and underneath that you're gonna be able to set up your macros alright so I'm gonna go ahead and change this to us units and I'm gonna put in that I'm a female my age this year I'm 46 right now I'll be 47 in August so I'm gonna put 47 my weight let me just tell you I was my heaviest weight I was 213 pounds I'm 5 foot 8 I was 213 pounds I shed 40 pounds on the eat more move less plan which was fantastic that was way before keto and then I put a large portion of that back on during my divorce and started keto on January 1st 2018 at a hundred and ninety eight pounds and I shed forty pound 43 pounds in four months and so today I'm 155 how about that you guys that's what's possible right so I'm gonna put my weight my way yeah five foot eight I'm lightly active I'm waiting clearance from my hysterectomy surgery and then I'm gonna get back in the gym I'm gonna start doing the hit keto workouts and that will change but I'm on the computer most day so I'm gonna put lightly active I could even put sedentary honestly okay my body fat I'm an estimated about 33 percent for those of you that don't know how to measure your body fat I'm actually doing a separate training on that there are several ways I'm not a big fan of the of the scale body weight reporting I think it's significantly off there's better ways to measure your body fat in a simple way there's actually a little body fat measure where you measure the skin fold I find that to have been the closest so far there's also images I have them in your group but it's in the group but if you go over to google and type in body fat percentage and you look at images you actually just pop one of these opening and look and get an idea for where you probably are okay so my case I'm getting close I'm getting I'm getting down there but I would I'm not quite that I'm not I don't know I don't know that I like that one as much hold on there was another one that I really liked because I think that one's got too many variations in between let's see what this one looks like so you might look at a few to kind of the same one you might look at a few I forget which one I have up there let's see I'm just doing a quick scan to see if I can spot the one so look at this men that's when you get more fit okay super fit ones alright so this one this one looks like a pretty good for women so 20 to 21% 25 to 26 percent and 30 to 34 percent you know and I'm one of those that I look more like this 25 to 26 waist to upper body and I look more like the 33 to 34 percent hip down which is interesting I'm still averaging mine in about 33% cuz I'm that's my shape I'm definitely bottom it bottom heavy so that's how I'm gonna kind of do it here oh where did our worded art where did we go I've got too many tabs open today okay there we go all right so I'm gonna put 33% for mine and I'm just going to kind of guess that once I do the skin fold I'll have a much better idea it might be it you know I'm gonna I'm gonna I'm gonna say I'm probably closer to 30 okay so then I'm gonna scroll down here and if you saw that when I changed that this calculator the graph here is changing so these pictures and graphs underneath on the bottom you are changing based on what I type in here so now here's what I would need for my macros your macros are your carbs fat and protein your calories is something separate your macros are your fat your protein and your carbs those three elements make up your macros so whenever I say what are your macros I'm asking you what is your fat percentage of the day what is your protein percentage of the day and what is your carb percentage of the day okay now if I wanted to stay on a maintenance plan so let's just say I'm happy at 155 and I want to stay there this is the model that I would use okay so when you guys get there hallelujah that'll be fantastic I'm not there yet either I had set up a goal weight I hit the goal weight and then I realized that's I need a new goalie because it's not been enough and so I'm still going I'm still going okay now scroll down let's say our goal is weight loss there's going to be three options here a small gap calorie deficit a moderate calorie deficit and a large calorie deficit if you are doing strict keto you are counting calories if you're doing lazy keto you're not counting calories but the macros still apply to both so even if you're not doing calories because you're doing lazy keto the macro still matter fat protein carbs protein fat okay so here's here's the two versions we have we have grams so carbs protein and fat based on grams and then we have carbs protein and fat based on our percentage of calories eaten okay and then we have our calorie count so each day we want to track all the foods that we eat in an app preferably you could also build yourself a Google spreadsheet and do it in there too but there's lots of apps I like MyFitnessPal because I like the way that I'm able to save my meals I can set my carbs per meal I can copy a meal from one one section to another I can save my meals I've been using My Fitness Pal for years and years so why change it now the only thing it doesn't do yet and that might be coming is it doesn't automatically figure out your net carbs which is your total carbs – fiber so our goal every day net twenty carbs total carbs – fiber equals net carbs of 20 right that's your 20 grams right here so I might eat 30 grams of carbs but I eat 10 grams of fiber I've hit my goal of 20 grams I might eat 40 grams of carbs and have 20 grams of fiber and I still hit my net 20 carbs ok so this is one way to do it you can actually set up all of your goals based on grams but but what you want to do is ever those grams you set up they should still be a certain percentage of your total days calories so if I am going to go down here and do this large calorie deficit okay I would recommend that you guys do not go under 1200 calories unless you know your body can handle it you know that's healthy for you you have experience in it or you've talked to a doctor personally I want to see everybody lose weight healthy healthy after you've dropped your first 10 pounds of water weight healthy is going to be about a 2 pound a week loss guys that's 8 pounds a month I'm averaging 10 still right now but that's with that first batch of water weight right and so 2 pounds a week is a healthy goal anything anything over that could put you in danger there are people that talk about losing their hair when they have extreme weight loss I haven't experienced any of that I've done this very healthy and so I would just watch for that well even if this tells you the macro calculator says take 900 calories I personally would then choose the one under that I just think that's too aggressive that's my opinion there's certain calculators they'll tell you no don't do it don't do it even though this is what figures out for your height and it's usually the people that are shorter that see that on their calorie deficit I would just be really careful so if I'm eating 1229 calories guys that means 69 percent of my twelve hundred and twenty nine calories should be fat regardless of the grams 724 percent of my total calorie counts should be protein and seven percent of that should be carbs so let's just say I'm doing fasting and I'm only to do one meal a day and I only hit a thousand I only hit 1100 calories that day or a thousand I don't go under a thousand but let's just say I'm doing I hit a thousand that day okay that's fine but I still need to make sure 70 percent of that thousand was fat 70 percent of that thousand was protein and 70 percent of that thousand was carbs now if you're using an app it's going to tell you it's going to tell you what you've already eaten for the day and what you have left it'll tell you what you're missing so if you need to hit more fats and want to take a shot of MCT oil you want to eat a deviled egg you want to eat a fat bomb then you would know because you're a little bit off on your total daily percentages okay you you can pre figure your meals like I do this I'll say okay today I feel like I'm gonna have bacon and and my bacon and my typical eggs that have my cheddar cheese and a little bit of milk in them and I'm gonna have a blue keto blueberry muffin and I will pre figure what that is and even if that doesn't work at itself out for that meal it'll tell me what I have remaining for the day so that I do hit those numbers at the end so then I can look out and go okay so I can see that if I have a flamin yawn for dinner tonight and a side of asparagus I'll nail those macros but wait it looks like I'm ten percent off on my fat so where can I adjust something to hit those fats maybe I'll take away a little or maybe I'll add olive oil to my asparagus tonight and that'll give me a little bit of extra fat so I like to play on mine and once I have a meal once I have my meals that I know work together I'll save them I'll save this as a you know a spot-on macros breakfast or a meal 1 plus meal 2 breakfast and dinner and meal one will be that egg breakfast meal 2 will be that that steak when I know I could just drag those in there once I saved the meal it's very simple ok this is a skill you guys you will not understand I tieu are going to be a little confused but trust me when I tell you you break out that app and you start scanning the food the scan and the bar codes on the side of the food which MyFitnessPal does and some other apps do and all of a sudden you see that an orange juice has 35 carbs you won't put that your menu anymore there's a lot of conversation in our Kido day's coaching group the Facebook side of it where people are discussing waters and and protein shakes and you know think flavored water from the gym things like that or teas that you think and it because they have a certain sweetener in it they now have 5 carbs you'll start learning that and you'll start seeing how those show up ok so if you want to measure by grams and you want to hit these grams as long as their presets to the appropriate calorie percentage is that's fine too for me I don't focus on protein and fat grams I focus on my percentage of the day which is which also already has it matches the ground so they kind of they kind of go hand-in-hand now the one carb the one percentage that you don't have to hit actually the only percent the only one you really want to worry about you you really want to hit it is your fats because those fats are going to control your hunger level now if you are obese and you have a lot of body fat you can go lower because your body will work off its own body fat but you might be hungrier so you don't need the fats for the health you need the fats to control your hunger so if you're hungry you're probably not getting enough fats but when I say hit your macros I'm talking about this percentage you don't have to eat 20 grams you could be net 10 carbs you could be net 5 carbs that's okay your carbs could even be 1% of this pie chart 2% of the pie chart 3% it's ok to go more minimum on the carbs you just don't want it to be higher keep it under 10% keep it under your macros let's just say it's set to 7 keep make sure it stays under 10% as long as you do that these two are interchangeable if you're not hungry you want to eat a little bit more protein that's okay just be careful because a massive amount of protein can kick you out of ketosis okay so you might you're gonna have to while you're learning this and learning your body and by the way everybody's body responds differently to ketosis you could third people can eat 50 carbs and still be in ketosis okay then at 20 is a general rule this is what we shoot for but if you learn that your body goes into ketosis at 50 grams and you could be a net 30 great you'll be able to grow into that you know unfortunately a lot of these tests that measure ketones you know you've got the urine sticks you've got the blood tool tester you've got breath testers they are good to measure when you go into ketosis when your body produces ketones they'll show up on these strips but they're not great long-term because once your body starts producing ketones you're gonna start seeing those less and less so you might think you're not in ketosis or you're not in extreme ketosis your body's not producing a massive amount of ketones because those strips stop working but I do like them to measure when I'm going into ketosis or if I got kicked out of ketosis all I'll know it maybe not the first day because your body still has all those ketones in your system it's using but a day or two later I can test and go up yep I'm out of ketosis so then I know to go back in so that's up to you guys there's a lot of conversation around those those two'll tonight I don't necessarily suggest that you use them or suggest that you don't use them it's kind of a indicator and I I'm one of those people that loves to test and measure everything so I need to know what's working I need a sign and that just happens to work for me once you've done this look chosen one of your boxes here your macros go down here and plug them in so minor plugged in 1229 my net carbs 20 see here carb percentage seven plugged in so you might have to type those in depending on if you've been on here before or not or if you're changing something my protein says 24 percent so I'm gonna change that to 24 percent and my fat says 69 percent so I would change that to 69 percent and then I would hit submit but remember you got to do your BMI first on this list and once you've submitted this this is going to be available for you in your coaching account you can access your personal Aikido plan at any time you can see your macros you can see you can track your weight you can see your weight improvement okay so we're not tracking our macros on that list every day we're just setting those so that we know what they are you're gonna set them and track them in your app preferably okay and then if you're in my Kido days coaching program what I want you to do aside from the website is go into our Members Only Facebook group and post your macros every day remember I have a prize every month where I give away something keto related to the person that I believe was the most committed to the program that month that doesn't mean the person who lost the most it doesn't mean the person that posted the most it's the person who's using the tools tracking posting their results every day asking questions you know they're involved and so and by the way there could be three of you equally involves I'm gonna pick one that's just how it goes this is all based on just my personal opinion I may have an assistant that also gives me their personal opinion but I just want to let you know that that is happening so this is how it all starts get into your membership here on the keto days calm website get all your stuff set up and let me know if you have any other questions regarding macros at the end of the day I'm going to show you what this looks like I'm gonna go into our keto days group coaching program and I'm gonna give you an example so here's each day we post our macros and you'll be able to see carbs 5 or whatever and this allows this allows for count accountability and it also allows me to come back in and say hey you know what you're under your calorie count let's talk about that what's happening or I see your pie chart here you are spot-on fantastic or how can we get a little bit more facts in there or if somebody's telling me they're hungry I can say show me your macros actually I can see them also on my on my coaching back end and I can say ok it's because you're not hitting your fats let's talk about hitting those fats so it's very important that you are following along with a group coaching program and post your macros every day so let me know if you have any questions about your macros and the keto diet

KETO SNACKS UNBOXING + LA KETO MEET UP

we have so many like I'm boxing for you guys hi guys it's Keila I am back with another video I actually just got back from aikido meet up and I got so much goodies that I've only seen on Instagram like they're like the holy grail of like sceeto community and I'm super excited to show you guys I had such a great time it was so nice meeting people that are literally like me doing the same thing because of all it is we just found a community that we can stick with and it's kind of like a little try hopefully I'll get to see the people that I've met at the meet up again soon we all get to come together for a common ground which is just being a healthier person but I got a lot of items that I wanted you guys to see if there's anything in this video that you guys are interested in I'll make sure have a link in the description of the website that you can get it from as well as a link that you can easily go and grab it this isn't a sponsored video video at all none of these brands probably know that I got their items but I've like literally been like so excited to try most of these items and I just wanted to share it with you guys so let's go ahead and get to the video first I have beef jerky this is actually in one of the keto crepe boxes that I saw someone open up this is the Homer kosher I've got occasion flavour and the original I love beef Jerky's Duke has been my number one but I'm excited to try these out easy grab and go also I've been seeing this everywhere this ER Kinson mayonnaise this is the Chipotle one I figured this probably be really good I got some smoked salmon last week so I'm probably gonna make like a little dancey tuna fish yeah yeah this is gonna go to good news actually won this in a raffle oh my gosh I'm sick this is like the one that I'm most excited for it's the goodies sugar-free sweetness this is the chocolate brownie one I'm just super excite this was one of those ones they were giving out Quito crates and a couple of other items and when this one came out I was like what's that one they called my number of yes it also came with a bacon gives me a reason to get out of bed mug which is super cute like come on how cute is that guys so I'm probably gonna bring this to work and just like step on it because that's usually when I drink my coffee oh my gosh i chocolate galore this is the cocoa Paolo zero added sugar this is 39% milk chocolate they also gave us two little samples it's the crispy quinoa dark and the ginger dark and both of them say heedo friendly with PDS so I'm guessing at Seaton with PDS more chocolate chopped Bureau I'm so excited for this I've been wanting to try a chopped zero for god knows how long and that's the great thing about these most of these are like online stores I'm not sure where you can get this in the store I haven't checked into it but a lot of these items I've been like too scared to try because they're online stores I'm like oh like if it's not good I don't have to return it so getting to try that items that like you've literally been seeing on your Instagram every day it's just so exciting next I actually have to meet the sweet lady that makes these it's called cut the carbs and it's 9 grams of net carbs for this whole thing and I think a serving size is one but you can definitely cut it in half it's kind of like a flatbread so I'm thinking of trying this with like pizzas or making some quesadillas with this I think they'll be really good next if you're in the keto family you already know about this the brain brew I feel like every key know person is promoting this and having a discount code and I almost bought it so many times so I'm excited that I get to try it without buying it and maybe I'll be addicted and end up buying it also got these Lord nut dill pickle ranch peanuts ooh that sounds really good I can already tell that my sister is probably gonna be crying means – yeah these just I'm gonna go ahead and try these now oh my gosh okay my sister's right here Chelsea try this oh my gosh it's just like it's like so many flavors in one it's dill pickle ranch like cuz I got pickle but like it has a little bit of the ranch flavoring oh I can be addictive I can be a big cheese definitely oh my gosh if you are on a weight-loss journey if you've been on Instagram at all I'm sure you've seen these they've been everywhere it's the no boobs like cookie oh my gosh I'm so excited and of course I got the flavor that I wanted I wanted to get the chocolate chip one I got the choice uber excited to try this like this honestly sweet I didn't realize sweets was a really big thing until I realized I couldn't have any sweets like nothing and then I realized hmm I kind of do like sweets right now and then another cookie I've been seeing this everywhere on Instagram too it's the fat snack actually I think I saw this on Teddy kiito's Instagram page first he had some and also oh I want to try that it's keto paleo sugar-free I got two ginger tumeric flavored but that oh that I got I got a couple of coupons a free halo top ice cream and then also a buy one get one free for in light ice cream actually hot got one in the mail as well five two and light coupons that I need to use up so that's why we offer that I've always this is an impromptu kind of like keto vines type of video if then you have any interest in trying any of these out I'll put a link in the description box below a lot of like good keto snacks and desserts because let's be real sometimes you just don't have time to cook a dessert for ourselves I've always if you guys like these types of and what we need to make more of them please let me know by giving me a thumbs up leaving me comments down below so I'd know you're here and I'll see you guys in the next one

Big Keto Breakfast Sausage Fry Up

Today I'm going to show you everything you need to do to make this big beautiful breakfast fry up it's low carb and keto friendly, so let's go make breakfast! I've got 6 sausages sizzling in the frying pan and I'm going to be making a big keto breakfast Now I'll just place lettuce leaves all around the outside of the frying pan

And I'm going to let those wilt Out with the lettuce and in with the mushrooms, sausages are done I'm gonna move on to plate, clean out the frying pan and make some yummy crispy eggs now and look at my completed big beautiful breakfast had a little instant with the yolk but it looks so good so I got my two sausages, two fried eggs, fried lettuce, fried mushrooms that is one big beautiful low carb, keto breakfast so thank you so much for watching this video make sure that you leave a like and subscribe for more yummy inspirations just like this and let me know when you're making a big fry up for breakfast what are your essentials what do you have to do include on your plate I look forward to reading your comments and we'll see you again soon bye!

Big Keto Breakfast Sausage Fry Up

Today I'm going to show you everything you need to do to make this big beautiful breakfast fry up it's low carb and keto friendly, so let's go make breakfast! I've got 6 sausages sizzling in the frying pan and I'm going to be making a big keto breakfast Now I'll just place lettuce leaves all around the outside of the frying pan

And I'm going to let those wilt Out with the lettuce and in with the mushrooms, sausages are done I'm gonna move on to plate, clean out the frying pan and make some yummy crispy eggs now and look at my completed big beautiful breakfast had a little instant with the yolk but it looks so good so I got my two sausages, two fried eggs, fried lettuce, fried mushrooms that is one big beautiful low carb, keto breakfast so thank you so much for watching this video make sure that you leave a like and subscribe for more yummy inspirations just like this and let me know when you're making a big fry up for breakfast what are your essentials what do you have to do include on your plate I look forward to reading your comments and we'll see you again soon bye!

AMPED UP: Fully-Loaded Keto Pizza recipe

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THAT CAN ELIMINATE ALL OF THOSE CARBS RIGHT HERE AT CHEVYSS IN GRAY WHAT THAT CAN ELIMINATE ALL OF THOSE CARBS RIGHT HERE AT CHEVYSS IN GRAY WHAT WE'RE THOSE CARBS RIGHT HERE AT CHEVYSS IN GRAY WHAT WE'RE THOSE CARBS RIGHT HERE AT CHEVYSS IN GRAY WHAT WE'RE MAKING THOSE CARBS RIGHT HERE AT CHEVYSS IN GRAY

WHAT WE'RE MAKING RIGHT THOSE CARBS RIGHT HERE AT CHEVYSS IN GRAY WHAT WE'RE MAKING RIGHT NOW THOSE CARBS RIGHT HERE AT CHEVYSS IN GRAY WHAT WE'RE MAKING RIGHT NOW IS THOSE CARBS RIGHT HERE AT CHEVYSS IN GRAY WHAT WE'RE MAKING RIGHT NOW IS A THOSE CARBS RIGHT HERE AT CHEVYSS IN GRAY WHAT WE'RE MAKING RIGHT NOW IS A FULLY CHEVYSS IN GRAY

WHAT WE'RE MAKING RIGHT NOW IS A FULLY CHEVYSS IN GRAY WHAT WE'RE MAKING RIGHT NOW IS A FULLY LOADED CHEVYSS IN GRAY WHAT WE'RE MAKING RIGHT NOW IS A FULLY LOADED CRUSTLESS CHEVYSS IN GRAY WHAT WE'RE MAKING RIGHT NOW IS A FULLY LOADED CRUSTLESS PIZZA CHEVYSS IN GRAY WHAT WE'RE MAKING RIGHT NOW IS A FULLY LOADED CRUSTLESS PIZZA WHAT MAKING RIGHT NOW IS A FULLY LOADED CRUSTLESS PIZZA WHAT MAKING RIGHT NOW IS A FULLY LOADED CRUSTLESS PIZZA WHAT HE'S MAKING RIGHT NOW IS A FULLY LOADED CRUSTLESS PIZZA WHAT HE'S DOING MAKING RIGHT NOW IS A FULLY LOADED CRUSTLESS PIZZA

WHAT HE'S DOING HE'S MAKING RIGHT NOW IS A FULLY LOADED CRUSTLESS PIZZA WHAT HE'S DOING HE'S PUTTING MAKING RIGHT NOW IS A FULLY LOADED CRUSTLESS PIZZA WHAT HE'S DOING HE'S PUTTING BUTTER LOADED CRUSTLESS PIZZA WHAT HE'S DOING HE'S PUTTING BUTTER LOADED CRUSTLESS PIZZA WHAT HE'S DOING HE'S PUTTING BUTTER ON LOADED CRUSTLESS PIZZA

WHAT HE'S DOING HE'S PUTTING BUTTER ON IT LOADED CRUSTLESS PIZZA WHAT HE'S DOING HE'S PUTTING BUTTER ON IT SO LOADED CRUSTLESS PIZZA WHAT HE'S DOING HE'S PUTTING BUTTER ON IT SO THE LOADED CRUSTLESS PIZZA WHAT HE'S DOING HE'S PUTTING BUTTER ON IT SO THE PARMESEAN LOADED CRUSTLESS PIZZA WHAT HE'S DOING HE'S PUTTING BUTTER ON IT SO THE PARMESEAN CHEESE HE'S DOING HE'S PUTTING BUTTER ON IT SO THE PARMESEAN CHEESE HE'S DOING HE'S PUTTING BUTTER ON IT SO THE PARMESEAN CHEESE WE HE'S DOING HE'S PUTTING BUTTER ON IT SO THE PARMESEAN CHEESE WE USE HE'S DOING HE'S PUTTING BUTTER ON IT SO THE PARMESEAN CHEESE WE USE TO HE'S DOING HE'S PUTTING BUTTER ON IT SO THE PARMESEAN CHEESE WE USE TO MAKE HE'S DOING HE'S PUTTING BUTTER ON IT SO THE PARMESEAN CHEESE WE USE TO MAKE IT HE'S DOING HE'S PUTTING BUTTER ON IT SO THE PARMESEAN CHEESE WE USE TO MAKE IT DOESN'T ON IT SO THE PARMESEAN CHEESE WE USE TO MAKE IT DOESN'T ON IT SO THE PARMESEAN CHEESE WE USE TO MAKE IT DOESN'T STICK

ON IT SO THE PARMESEAN CHEESE WE USE TO MAKE IT DOESN'T STICK ABOUT ON IT SO THE PARMESEAN CHEESE WE USE TO MAKE IT DOESN'T STICK ABOUT FIVE ON IT SO THE PARMESEAN CHEESE WE USE TO MAKE IT DOESN'T STICK ABOUT FIVE [email protected] ON IT SO THE PARMESEAN CHEESE WE USE TO MAKE IT DOESN'T STICK ABOUT FIVE [email protected] LET WE USE TO MAKE IT DOESN'T STICK

ABOUT FIVE [email protected] LET WE USE TO MAKE IT DOESN'T STICK ABOUT FIVE [email protected] LET IT WE USE TO MAKE IT DOESN'T STICK ABOUT FIVE [email protected] LET IT BAKE WE USE TO MAKE IT DOESN'T STICK ABOUT FIVE [email protected] LET IT BAKE AND WE USE TO MAKE IT DOESN'T STICK ABOUT FIVE [email protected] LET IT BAKE AND GET WE USE TO MAKE IT DOESN'T STICK

ABOUT FIVE [email protected] LET IT BAKE AND GET KIND WE USE TO MAKE IT DOESN'T STICK ABOUT FIVE [email protected] LET IT BAKE AND GET KIND OF STICK ABOUT FIVE [email protected] LET IT BAKE AND GET KIND OF STICK ABOUT FIVE [email protected] LET IT BAKE AND GET KIND OF CRISPY STICK

ABOUT FIVE [email protected] LET IT BAKE AND GET KIND OF CRISPY [email protected] STICK ABOUT FIVE [email protected] LET IT BAKE AND GET KIND OF CRISPY [email protected] IT STICK ABOUT FIVE [email protected] LET IT BAKE AND GET KIND OF CRISPY

[email protected] IT FROM STICK ABOUT FIVE [email protected] LET IT BAKE AND GET KIND OF CRISPY [email protected] IT FROM THE IT BAKE AND GET KIND OF CRISPY [email protected] IT FROM THE IT BAKE AND GET KIND OF CRISPY [email protected] IT FROM THE PAN IT BAKE AND GET KIND OF CRISPY

[email protected] IT FROM THE PAN [email protected] IT BAKE AND GET KIND OF CRISPY [email protected] IT FROM THE PAN [email protected] IT IT BAKE AND GET KIND OF CRISPY [email protected] IT FROM THE PAN [email protected] IT KIND IT BAKE AND GET KIND OF CRISPY [email protected] IT FROM THE PAN [email protected] IT KIND OF IT BAKE AND GET KIND OF CRISPY [email protected] IT FROM THE PAN [email protected] IT KIND OF CRISPY BAKE BAKE AND BAKE AND GET BAKE AND GET MINUTES BAKE AND GET MINUTES LET BAKE AND GET MINUTES LET IT BAKE AND GET MINUTES LET IT [email protected] BAKE AND GET MINUTES LET IT [email protected] BAKE BAKE AND GET MINUTES LET IT [email protected] BAKE AND BAKE AND GET MINUTES LET IT [email protected] BAKE AND GET BAKE AND GET MINUTES LET IT [email protected] BAKE AND GET KIND BAKE AND GET MINUTES LET IT [email protected] BAKE AND GET KIND OF BAKE AND GET MINUTES LET IT [email protected] BAKE AND GET KIND OF CRISPY

BAKE AND GET MINUTES LET IT [email protected] BAKE AND GET KIND OF CRISPY UNSTICK BAKE AND GET MINUTES LET IT [email protected] BAKE AND GET KIND OF CRISPY UNSTICK IT BAKE AND GET MINUTES LET IT [email protected] BAKE AND GET KIND OF CRISPY UNSTICK IT FROM BAKE AND GET MINUTES LET IT [email protected] BAKE AND GET KIND OF CRISPY UNSTICK IT FROM THE BAKE AND GET MINUTES LET IT [email protected] BAKE AND GET KIND OF CRISPY

UNSTICK IT FROM THE PAN BAKE AND GET MINUTES LET IT [email protected] BAKE AND GET KIND OF CRISPY UNSTICK IT FROM THE PAN REAL BAKE AND GET KIND OF CRISPY UNSTICK IT FROM THE PAN REAL BAKE AND GET KIND OF CRISPY UNSTICK IT FROM THE PAN REAL QUICK BAKE AND GET KIND OF CRISPY

UNSTICK IT FROM THE PAN REAL QUICK NOW BAKE AND GET KIND OF CRISPY UNSTICK IT FROM THE PAN REAL QUICK NOW HE'S BAKE AND GET KIND OF CRISPY UNSTICK IT FROM THE PAN REAL QUICK

NOW HE'S PUTTING BAKE AND GET KIND OF CRISPY UNSTICK IT FROM THE PAN REAL QUICK NOW HE'S PUTTING THE UNSTICK IT FROM THE PAN REAL QUICK NOW HE'S PUTTING THE UNSTICK IT FROM THE PAN REAL QUICK NOW HE'S PUTTING THE SAUCE UNSTICK IT FROM THE PAN REAL QUICK

NOW HE'S PUTTING THE SAUCE AND UNSTICK IT FROM THE PAN REAL QUICK NOW HE'S PUTTING THE SAUCE AND ALL UNSTICK IT FROM THE PAN REAL QUICK NOW HE'S PUTTING THE SAUCE AND ALL THE UNSTICK IT FROM THE PAN REAL QUICK NOW HE'S PUTTING THE SAUCE AND ALL THE TOPPINGS UNSTICK IT FROM THE PAN REAL QUICK NOW HE'S PUTTING THE SAUCE AND ALL THE TOPPINGS [email protected] QUICK

NOW HE'S PUTTING THE SAUCE AND ALL THE TOPPINGS [email protected] QUICK NOW HE'S PUTTING THE SAUCE AND ALL THE TOPPINGS [email protected] SAUCE QUICK NOW HE'S PUTTING THE SAUCE AND ALL THE TOPPINGS [email protected] SAUCE AND QUICK NOW HE'S PUTTING THE SAUCE AND ALL THE TOPPINGS [email protected] SAUCE AND ALL QUICK NOW HE'S PUTTING THE SAUCE AND ALL THE TOPPINGS [email protected] SAUCE AND ALL PUTTING QUICK

NOW HE'S PUTTING THE SAUCE AND ALL THE TOPPINGS [email protected] SAUCE AND ALL PUTTING THE QUICK NOW HE'S PUTTING THE SAUCE AND ALL THE TOPPINGS [email protected] SAUCE AND ALL PUTTING THE NOW SAUCE AND ALL THE TOPPINGS [email protected] SAUCE AND ALL PUTTING THE NOW SAUCE AND ALL THE TOPPINGS [email protected] SAUCE AND ALL PUTTING THE NOW HE'S SAUCE AND ALL THE TOPPINGS [email protected] SAUCE AND ALL PUTTING THE NOW HE'S REAL SAUCE AND ALL THE TOPPINGS [email protected] SAUCE AND ALL PUTTING THE NOW HE'S REAL QUICK SAUCE AND ALL THE TOPPINGS [email protected] SAUCE AND ALL PUTTING THE NOW HE'S REAL QUICK NOW SAUCE AND ALL THE TOPPINGS [email protected] SAUCE AND ALL PUTTING THE NOW HE'S REAL QUICK NOW HE'S SAUCE AND ALL PUTTING THE NOW HE'S REAL QUICK

NOW HE'S SAUCE AND ALL PUTTING THE NOW HE'S REAL QUICK NOW HE'S PUTTING SAUCE AND ALL PUTTING THE NOW HE'S REAL QUICK NOW HE'S PUTTING THE SAUCE AND ALL PUTTING THE NOW HE'S REAL QUICK NOW HE'S PUTTING THE SAUCE SAUCE AND ALL PUTTING THE NOW HE'S REAL QUICK NOW HE'S PUTTING THE SAUCE AND SAUCE AND ALL PUTTING THE NOW HE'S REAL QUICK

NOW HE'S PUTTING THE SAUCE AND ALL SAUCE AND ALL PUTTING THE NOW HE'S REAL QUICK NOW HE'S PUTTING THE SAUCE AND ALL THE HE'S REAL QUICK NOW HE'S PUTTING THE SAUCE AND ALL THE HE'S REAL QUICK NOW HE'S PUTTING THE SAUCE AND ALL THE TOPPINGS HE'S REAL QUICK NOW HE'S PUTTING THE SAUCE AND ALL THE TOPPINGS ON HE'S REAL QUICK

NOW HE'S PUTTING THE SAUCE AND ALL THE TOPPINGS ON IT HE'S REAL QUICK NOW HE'S PUTTING THE SAUCE AND ALL THE TOPPINGS ON IT AS HE'S REAL QUICK NOW HE'S PUTTING THE SAUCE AND ALL THE TOPPINGS ON IT AS [email protected] PUTTING THE SAUCE AND ALL THE TOPPINGS ON IT AS [email protected] PUTTING THE SAUCE AND ALL THE TOPPINGS ON IT AS [email protected]

SAUSAGE, PUTTING THE SAUCE AND ALL THE TOPPINGS ON IT AS [email protected] SAUSAGE, ONIONS, PUTTING THE SAUCE AND ALL THE TOPPINGS ON IT AS [email protected] SAUSAGE, ONIONS, [email protected], TOPPINGS ON IT AS [email protected] SAUSAGE, ONIONS, [email protected], TOPPINGS ON IT AS [email protected] SAUSAGE, ONIONS, [email protected], MUSHROOMS, TOPPINGS ON IT AS [email protected]

SAUSAGE, ONIONS, [email protected], MUSHROOMS, AND TOPPINGS ON IT AS [email protected] SAUSAGE, ONIONS, [email protected], MUSHROOMS, AND THEN TOPPINGS ON IT AS [email protected] SAUSAGE, ONIONS, [email protected], MUSHROOMS, AND THEN HE'S TOPPINGS ON IT AS [email protected] SAUSAGE, ONIONS, [email protected], MUSHROOMS, AND THEN HE'S GONNA SAUSAGE, ONIONS, [email protected], MUSHROOMS, AND THEN HE'S GONNA SAUSAGE, ONIONS, [email protected], MUSHROOMS, AND THEN HE'S GONNA PUT SAUSAGE, ONIONS, [email protected], MUSHROOMS, AND THEN HE'S GONNA PUT A SAUSAGE, ONIONS, [email protected], MUSHROOMS, AND THEN HE'S GONNA PUT A [email protected] SAUSAGE, ONIONS, [email protected], MUSHROOMS, AND THEN HE'S GONNA PUT A [email protected] CHEESE SAUSAGE, ONIONS, [email protected], MUSHROOMS, AND THEN HE'S GONNA PUT A [email protected] CHEESE ON SAUSAGE, ONIONS, [email protected], MUSHROOMS, AND THEN HE'S GONNA PUT A [email protected] CHEESE ON TOP SAUSAGE, ONIONS, [email protected], MUSHROOMS, AND THEN HE'S GONNA PUT A [email protected] CHEESE ON TOP TO MUSHROOMS, AND THEN HE'S GONNA PUT A [email protected] CHEESE ON TOP TO MUSHROOMS, AND THEN HE'S GONNA PUT A [email protected] CHEESE ON TOP TO MAKE MUSHROOMS, AND THEN HE'S GONNA PUT A [email protected] CHEESE ON TOP TO MAKE [email protected] MUSHROOMS, AND THEN HE'S GONNA PUT A [email protected] CHEESE ON TOP TO MAKE [email protected] FORM MUSHROOMS, AND THEN HE'S GONNA PUT A [email protected] CHEESE ON TOP TO MAKE [email protected] FORM TOGETHER MUSHROOMS, AND THEN HE'S GONNA PUT A [email protected] CHEESE ON TOP TO MAKE [email protected] FORM TOGETHER SO PUT A [email protected] CHEESE ON TOP TO MAKE [email protected] FORM TOGETHER SO PUT A [email protected] CHEESE ON TOP TO MAKE [email protected] FORM TOGETHER SO NOTHING PUT A [email protected] CHEESE ON TOP TO MAKE [email protected] FORM TOGETHER SO NOTHING WILL PUT A [email protected] CHEESE ON TOP TO MAKE [email protected] FORM TOGETHER SO NOTHING WILL BE PUT A [email protected] CHEESE ON TOP TO MAKE [email protected] FORM TOGETHER SO NOTHING WILL BE FALLING PUT A [email protected] CHEESE ON TOP TO MAKE [email protected] FORM TOGETHER SO NOTHING WILL BE FALLING OFF MAKE [email protected] FORM TOGETHER SO NOTHING WILL BE FALLING OFF

MAKE [email protected] FORM TOGETHER SO NOTHING WILL BE FALLING OFF WE MAKE [email protected] FORM TOGETHER SO NOTHING WILL BE FALLING OFF WE ACTUALLY MAKE [email protected] FORM TOGETHER SO NOTHING WILL BE FALLING OFF WE ACTUALLY HAD MAKE [email protected] FORM TOGETHER SO NOTHING WILL BE FALLING OFF WE ACTUALLY HAD A MAKE [email protected] FORM TOGETHER SO NOTHING WILL BE FALLING OFF

WE ACTUALLY HAD A [email protected] MAKE [email protected] FORM TOGETHER SO NOTHING WILL BE FALLING OFF WE ACTUALLY HAD A [email protected] HA NOTHING WILL BE FALLING OFF WE ACTUALLY HAD A [email protected] HA NOTHING WILL BE FALLING OFF WE ACTUALLY HAD A [email protected] HA A NOTHING WILL BE FALLING OFF WE ACTUALLY HAD A [email protected] HA A WE NOTHING WILL BE FALLING OFF

WE ACTUALLY HAD A [email protected] HA A WE ACTUALLY NOTHING WILL BE FALLING OFF WE ACTUALLY HAD A [email protected] HA A WE ACTUALLY BE NOTHING WILL BE FALLING OFF WE ACTUALLY HAD A [email protected] HA A WE ACTUALLY BE FALLING NOTHING WILL BE FALLING OFF WE ACTUALLY HAD A [email protected] HA A WE ACTUALLY BE FALLING OFF WE ACTUALLY HAD A [email protected] HA A WE ACTUALLY BE FALLING OFF

WE ACTUALLY HAD A [email protected] HA A WE ACTUALLY BE FALLING OFF NOTHING WE ACTUALLY HAD A [email protected] HA A WE ACTUALLY BE FALLING OFF NOTHING WILL WE ACTUALLY HAD A [email protected] HA A WE ACTUALLY BE FALLING OFF NOTHING WILL BE WE ACTUALLY HAD A [email protected] HA A WE ACTUALLY BE FALLING OFF NOTHING WILL BE FALLING WE ACTUALLY HAD A [email protected] HA A WE ACTUALLY BE FALLING OFF

NOTHING WILL BE FALLING OFF A WE ACTUALLY BE FALLING OFF NOTHING WILL BE FALLING OFF A WE ACTUALLY BE FALLING OFF NOTHING WILL BE FALLING OFF

WE A WE ACTUALLY BE FALLING OFF NOTHING WILL BE FALLING OFF WE ACTUALLY A WE ACTUALLY BE FALLING OFF NOTHING WILL BE FALLING OFF WE ACTUALLY HAD A WE ACTUALLY BE FALLING OFF

NOTHING WILL BE FALLING OFF WE ACTUALLY HAD A A WE ACTUALLY BE FALLING OFF NOTHING WILL BE FALLING OFF WE ACTUALLY HAD A CUSTOMER NOTHING WILL BE FALLING OFF WE ACTUALLY HAD A CUSTOMER NOTHING WILL BE FALLING OFF

WE ACTUALLY HAD A CUSTOMER SUGGEST NOTHING WILL BE FALLING OFF WE ACTUALLY HAD A CUSTOMER SUGGEST IT NOTHING WILL BE FALLING OFF WE ACTUALLY HAD A CUSTOMER SUGGEST IT TO NOTHING WILL BE FALLING OFF WE ACTUALLY HAD A CUSTOMER SUGGEST IT TO US NOTHING WILL BE FALLING OFF WE ACTUALLY HAD A CUSTOMER SUGGEST IT TO US ONE NOTHING WILL BE FALLING OFF

WE ACTUALLY HAD A CUSTOMER SUGGEST IT TO US ONE DAY NOTHING WILL BE FALLING OFF WE ACTUALLY HAD A CUSTOMER SUGGEST IT TO US ONE DAY SHE WE ACTUALLY HAD A CUSTOMER SUGGEST IT TO US ONE DAY SHE WE ACTUALLY HAD A CUSTOMER SUGGEST IT TO US ONE DAY

SHE LIKED WE ACTUALLY HAD A CUSTOMER SUGGEST IT TO US ONE DAY SHE LIKED IT, WE ACTUALLY HAD A CUSTOMER SUGGEST IT TO US ONE DAY SHE LIKED IT, WE WE ACTUALLY HAD A CUSTOMER SUGGEST IT TO US ONE DAY SHE LIKED IT, WE TRIED WE ACTUALLY HAD A CUSTOMER SUGGEST IT TO US ONE DAY SHE LIKED IT, WE TRIED IT WE ACTUALLY HAD A CUSTOMER SUGGEST IT TO US ONE DAY

SHE LIKED IT, WE TRIED IT AND WE ACTUALLY HAD A CUSTOMER SUGGEST IT TO US ONE DAY SHE LIKED IT, WE TRIED IT AND IT SUGGEST IT TO US ONE DAY SHE LIKED IT, WE TRIED IT AND IT SUGGEST IT TO US ONE DAY SHE LIKED IT, WE TRIED IT AND IT KIND SUGGEST IT TO US ONE DAY SHE LIKED IT, WE TRIED IT AND IT KIND OF SUGGEST IT TO US ONE DAY

SHE LIKED IT, WE TRIED IT AND IT KIND OF SPREAD SUGGEST IT TO US ONE DAY SHE LIKED IT, WE TRIED IT AND IT KIND OF SPREAD FROM SUGGEST IT TO US ONE DAY SHE LIKED IT, WE TRIED IT AND IT KIND OF SPREAD FROM THERE SUGGEST IT TO US ONE DAY SHE LIKED IT, WE TRIED IT AND IT KIND OF SPREAD FROM THERE

SO SUGGEST IT TO US ONE DAY SHE LIKED IT, WE TRIED IT AND IT KIND OF SPREAD FROM THERE SO [email protected] LIKED IT, WE TRIED IT AND IT KIND OF SPREAD FROM THERE SO [email protected] LIKED IT, WE TRIED IT AND IT KIND OF SPREAD FROM THERE SO [email protected] THERE LIKED IT, WE TRIED IT AND IT KIND OF SPREAD FROM THERE

SO [email protected] THERE YOU LIKED IT, WE TRIED IT AND IT KIND OF SPREAD FROM THERE SO [email protected] THERE YOU HAVE LIKED IT, WE TRIED IT AND IT KIND OF SPREAD FROM THERE SO [email protected] THERE YOU HAVE IT LIKED IT, WE TRIED IT AND IT KIND OF SPREAD FROM THERE SO [email protected] THERE YOU HAVE IT PIZZA KIND OF SPREAD FROM THERE SO [email protected] THERE YOU HAVE IT PIZZA KIND OF SPREAD FROM THERE

SO [email protected] THERE YOU HAVE IT PIZZA WITHOUT KIND OF SPREAD FROM THERE SO [email protected] THERE YOU HAVE IT PIZZA WITHOUT THE KIND OF SPREAD FROM THERE SO [email protected] THERE YOU HAVE IT PIZZA WITHOUT THE GUILT KIND OF SPREAD FROM THERE SO [email protected] THERE YOU HAVE IT PIZZA WITHOUT THE GUILT AND KIND OF SPREAD FROM THERE SO [email protected] THERE YOU HAVE IT PIZZA WITHOUT THE GUILT AND THE THERE YOU HAVE IT PIZZA WITHOUT THE GUILT AND THE THERE YOU HAVE IT PIZZA WITHOUT THE GUILT AND THE CRUST

THERE YOU HAVE IT PIZZA WITHOUT THE GUILT AND THE CRUST I THERE YOU HAVE IT PIZZA WITHOUT THE GUILT AND THE CRUST I KNOW THERE YOU HAVE IT PIZZA WITHOUT THE GUILT AND THE CRUST I KNOW THE THERE YOU HAVE IT PIZZA WITHOUT THE GUILT AND THE CRUST I KNOW THE SAUCE THERE YOU HAVE IT PIZZA WITHOUT THE GUILT AND THE CRUST

I KNOW THE SAUCE MAY THERE YOU HAVE IT PIZZA WITHOUT THE GUILT AND THE CRUST I KNOW THE SAUCE MAY BE WITHOUT THE GUILT AND THE CRUST I KNOW THE SAUCE MAY BE WITHOUT THE GUILT AND THE CRUST I KNOW THE SAUCE MAY BE A WITHOUT THE GUILT AND THE CRUST I KNOW THE SAUCE MAY BE A LITTLE WITHOUT THE GUILT AND THE CRUST

I KNOW THE SAUCE MAY BE A LITTLE TOO WITHOUT THE GUILT AND THE CRUST I KNOW THE SAUCE MAY BE A LITTLE TOO MUCH WITHOUT THE GUILT AND THE CRUST I KNOW THE SAUCE MAY BE A LITTLE TOO MUCH FOR WITHOUT THE GUILT AND THE CRUST I KNOW THE SAUCE MAY BE A LITTLE TOO MUCH FOR YOU WITHOUT THE GUILT AND THE CRUST I KNOW THE SAUCE MAY BE A LITTLE TOO MUCH FOR YOU KETO CRUST

I KNOW THE SAUCE MAY BE A LITTLE TOO MUCH FOR YOU KETO CRUST I KNOW THE SAUCE MAY BE A LITTLE TOO MUCH FOR YOU KETO FRIENDLY CRUST I KNOW THE SAUCE MAY BE A LITTLE TOO MUCH FOR YOU KETO FRIENDLY FANATICS CRUST I KNOW THE SAUCE MAY BE A LITTLE TOO MUCH FOR YOU KETO FRIENDLY FANATICS OUT CRUST I KNOW THE SAUCE MAY BE A LITTLE TOO MUCH FOR YOU KETO FRIENDLY FANATICS OUT [email protected]

A LITTLE TOO MUCH FOR YOU KETO FRIENDLY FANATICS OUT [email protected] A LITTLE TOO MUCH FOR YOU KETO FRIENDLY FANATICS OUT [email protected] YOU A LITTLE TOO MUCH FOR YOU KETO FRIENDLY FANATICS OUT [email protected] YOU CAN A LITTLE TOO MUCH FOR YOU KETO FRIENDLY FANATICS OUT [email protected] YOU CAN ALWAYS A LITTLE TOO MUCH FOR YOU KETO FRIENDLY FANATICS OUT [email protected]

YOU CAN ALWAYS PLACE A LITTLE TOO MUCH FOR YOU KETO FRIENDLY FANATICS OUT [email protected] YOU CAN ALWAYS PLACE IT A LITTLE TOO MUCH FOR YOU KETO FRIENDLY FANATICS OUT [email protected] YOU CAN ALWAYS PLACE IT ON A LITTLE TOO MUCH FOR YOU KETO FRIENDLY FANATICS OUT [email protected] YOU CAN ALWAYS PLACE IT ON THE FRIENDLY FANATICS OUT [email protected] YOU CAN ALWAYS PLACE IT ON THE FRIENDLY FANATICS OUT [email protected]

YOU CAN ALWAYS PLACE IT ON THE SIDE FRIENDLY FANATICS OUT [email protected] YOU CAN ALWAYS PLACE IT ON THE SIDE OR FRIENDLY FANATICS OUT [email protected] YOU CAN ALWAYS PLACE IT ON THE SIDE OR YOU FRIENDLY FANATICS OUT [email protected] YOU CAN ALWAYS PLACE IT ON THE SIDE OR YOU CAN FRIENDLY FANATICS OUT [email protected] YOU CAN ALWAYS PLACE IT ON THE SIDE OR YOU CAN EVEN FRIENDLY FANATICS OUT [email protected]

YOU CAN ALWAYS PLACE IT ON THE SIDE OR YOU CAN EVEN CREATE YOU CAN ALWAYS PLACE IT ON THE SIDE OR YOU CAN EVEN CREATE YOU CAN ALWAYS PLACE IT ON THE SIDE OR YOU CAN EVEN CREATE SOMETHING YOU CAN ALWAYS PLACE IT ON THE SIDE OR YOU CAN EVEN CREATE SOMETHING THAT YOU CAN ALWAYS PLACE IT ON THE SIDE OR YOU CAN EVEN CREATE SOMETHING THAT FITS YOU CAN ALWAYS PLACE IT ON THE SIDE OR YOU CAN EVEN CREATE SOMETHING THAT FITS YOUR YOU CAN ALWAYS PLACE IT ON THE SIDE OR YOU CAN EVEN CREATE SOMETHING THAT FITS YOUR OWN SIDE OR YOU CAN EVEN CREATE SOMETHING THAT FITS YOUR OWN SIDE OR YOU CAN EVEN CREATE SOMETHING THAT FITS YOUR OWN MACROS SIDE OR YOU CAN EVEN CREATE SOMETHING THAT FITS YOUR OWN MACROS BUT SIDE OR YOU CAN EVEN CREATE SOMETHING THAT FITS YOUR OWN MACROS BUT EITHER SIDE OR YOU CAN EVEN CREATE SOMETHING THAT FITS YOUR OWN MACROS BUT EITHER WAY SIDE OR YOU CAN EVEN CREATE SOMETHING THAT FITS YOUR OWN MACROS BUT EITHER WAY IT'S SIDE OR YOU CAN EVEN CREATE SOMETHING THAT FITS YOUR OWN MACROS BUT EITHER WAY IT'S LOW SOMETHING THAT FITS YOUR OWN MACROS BUT EITHER WAY IT'S LOW SOMETHING THAT FITS YOUR OWN MACROS BUT EITHER WAY IT'S LOW CARB MACROS BUT EITHER WAY IT'S LOW CARB MACROS BUT EITHER WAY IT'S LOW CARB [email protected] MACROS BUT EITHER WAY IT'S LOW CARB HAPPY MACROS BUT EITHER WAY IT'S LOW CARB

HAPPY EATING MACROS BUT EITHER WAY IT'S LOW CARB HAPPY EATING MAKE MACROS BUT EITHER WAY IT'S LOW CARB HAPPY EATING MAKE SURE MACROS BUT EITHER WAY IT'S LOW CARB HAPPY EATING

MAKE SURE TO CARB HAPPY EATING MAKE SURE TO CARB

HAPPY EATING MAKE SURE TO JOIN CARB HAPPY EATING MAKE SURE TO JOIN US CARB HAPPY EATING MAKE SURE TO JOIN US NEXT CARB HAPPY EATING

MAKE SURE TO JOIN US NEXT WEEK CARB HAPPY EATING MAKE SURE TO JOIN US NEXT WEEK WHEN CARB

HAPPY EATING MAKE SURE TO JOIN US NEXT WEEK WHEN [email protected] HAPPY EATING MAKE SURE TO JOIN US NEXT WEEK WHEN [email protected] HAPPY EATING

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KETO SNACKS UNBOXING + LA KETO MEET UP

we have so many like I'm boxing for you guys hi guys it's Keila I am back with another video I actually just got back from aikido meet up and I got so much goodies that I've only seen on Instagram like they're like the holy grail of like sceeto community and I'm super excited to show you guys I had such a great time it was so nice meeting people that are literally like me doing the same thing because of all it is we just found a community that we can stick with and it's kind of like a little try hopefully I'll get to see the people that I've met at the meet up again soon we all get to come together for a common ground which is just being a healthier person but I got a lot of items that I wanted you guys to see if there's anything in this video that you guys are interested in I'll make sure have a link in the description of the website that you can get it from as well as a link that you can easily go and grab it this isn't a sponsored video video at all none of these brands probably know that I got their items but I've like literally been like so excited to try most of these items and I just wanted to share it with you guys so let's go ahead and get to the video first I have beef jerky this is actually in one of the keto crepe boxes that I saw someone open up this is the Homer kosher I've got occasion flavour and the original I love beef Jerky's Duke has been my number one but I'm excited to try these out easy grab and go also I've been seeing this everywhere this ER Kinson mayonnaise this is the Chipotle one I figured this probably be really good I got some smoked salmon last week so I'm probably gonna make like a little dancey tuna fish yeah yeah this is gonna go to good news actually won this in a raffle oh my gosh I'm sick this is like the one that I'm most excited for it's the goodies sugar-free sweetness this is the chocolate brownie one I'm just super excite this was one of those ones they were giving out Quito crates and a couple of other items and when this one came out I was like what's that one they called my number of yes it also came with a bacon gives me a reason to get out of bed mug which is super cute like come on how cute is that guys so I'm probably gonna bring this to work and just like step on it because that's usually when I drink my coffee oh my gosh i chocolate galore this is the cocoa Paolo zero added sugar this is 39% milk chocolate they also gave us two little samples it's the crispy quinoa dark and the ginger dark and both of them say heedo friendly with PDS so I'm guessing at Seaton with PDS more chocolate chopped Bureau I'm so excited for this I've been wanting to try a chopped zero for god knows how long and that's the great thing about these most of these are like online stores I'm not sure where you can get this in the store I haven't checked into it but a lot of these items I've been like too scared to try because they're online stores I'm like oh like if it's not good I don't have to return it so getting to try that items that like you've literally been seeing on your Instagram every day it's just so exciting next I actually have to meet the sweet lady that makes these it's called cut the carbs and it's 9 grams of net carbs for this whole thing and I think a serving size is one but you can definitely cut it in half it's kind of like a flatbread so I'm thinking of trying this with like pizzas or making some quesadillas with this I think they'll be really good next if you're in the keto family you already know about this the brain brew I feel like every key know person is promoting this and having a discount code and I almost bought it so many times so I'm excited that I get to try it without buying it and maybe I'll be addicted and end up buying it also got these Lord nut dill pickle ranch peanuts ooh that sounds really good I can already tell that my sister is probably gonna be crying means – yeah these just I'm gonna go ahead and try these now oh my gosh okay my sister's right here Chelsea try this oh my gosh it's just like it's like so many flavors in one it's dill pickle ranch like cuz I got pickle but like it has a little bit of the ranch flavoring oh I can be addictive I can be a big cheese definitely oh my gosh if you are on a weight-loss journey if you've been on Instagram at all I'm sure you've seen these they've been everywhere it's the no boobs like cookie oh my gosh I'm so excited and of course I got the flavor that I wanted I wanted to get the chocolate chip one I got the choice uber excited to try this like this honestly sweet I didn't realize sweets was a really big thing until I realized I couldn't have any sweets like nothing and then I realized hmm I kind of do like sweets right now and then another cookie I've been seeing this everywhere on Instagram too it's the fat snack actually I think I saw this on Teddy kiito's Instagram page first he had some and also oh I want to try that it's keto paleo sugar-free I got two ginger tumeric flavored but that oh that I got I got a couple of coupons a free halo top ice cream and then also a buy one get one free for in light ice cream actually hot got one in the mail as well five two and light coupons that I need to use up so that's why we offer that I've always this is an impromptu kind of like keto vines type of video if then you have any interest in trying any of these out I'll put a link in the description box below a lot of like good keto snacks and desserts because let's be real sometimes you just don't have time to cook a dessert for ourselves I've always if you guys like these types of and what we need to make more of them please let me know by giving me a thumbs up leaving me comments down below so I'd know you're here and I'll see you guys in the next one

Healthy Snacks That Boost Up Your Female Metabolism

the speed of your metabolism determines if the food you eat is converted into energy and burned or if it's converted into fat and stored women blessed with fast metabolisms tend to lose weight easily and are often able to eat whatever they want whenever they want without having to worry about gaining weight however women burdened with slow metabolisms can feel like they're living in metabolic hell because they tend to gain weight easily even if exercising and eating a healthy diet this can seem very unfair and it is however it begs the question what is it exactly that controls the speed of your metabolism and what if anything can you do to significantly speed up your female metabolism coming up the surprising answers to those very questions are finally revealed along with a breakthrough strategy proven to help women lose weight fast where they need to most and keep it off for good the same simple strategy that's now being used by thousands of everyday women across North America to boost their metabolisms flatten their stomachs and slip into dress sizes they never thought possible you're about to hear from a world-class expert in nutrition physiology and healthy snacks biology that has dedicated his entire life to the study of fat loss and the female metabolism hi it's Brad here and in today's short fast-paced presentation exclusively for women I'm going to show you how five specific veggies can help naturally ignite your female metabolism and trigger your body to burn more fat what's more is that when you follow a strange little cooking technique that I'll be teaching you the metabolism boosting effects of these five fantastic veggies become even more impressive and that's not all you'll be learning I'm going to share what new research reveals is the exact reason why it's so much more difficult for you to lose weight and keep it off compared to men and more importantly you'll see a breakthrough tip used by women in this video to banish unwanted body fat fast that you can use to do the same by dramatically increasing your female metabolism but before we go any further it's important for me to be super upfront with you because I know how much I value my time I'd hate to waste yours if you're in the wrong place you see although this powerful female fat loss presentation is free it's definitely not for everyone if you're looking for someone to tell you healthy snacks the number of calories you eat where the food choices you make has nothing to do with losing weight then you're in the wrong place or if you're looking for some extremely restrictive gimmicky celebrity fad diet to help you lose weight and keep it off then this presentation isn't for you because I can assure you after 30 years of helping women lose weight quickly safely and naturally that it doesn't exist this presentation is only for women willing to accept that there are no miracle answers to weight loss yet are open to learning about a fat loss strategy backed by real cutting-edge science and real results a powerful tried and proven fat loss strategy designed to work perfectly with your female metabolism still here still interested great because if you begin using this powerful tip today you may easily find yourself slipping into dress sizes you never thought possible which I know may sound far-fetched to you like it did to all of these women that have done it after seeing this video but that's exactly what happened to Roberta psalm from Goulburn california whose husband family and friends could barely believe their eyes and 51 years old and thought I had tried everything before yet I decided to keep an open mind and continued watching your video thank God I did I ended up dropping six dress sizes and said 1 pounds following your tip 71 pounds I literally have tears in my eyes as I'm writing this Brad thank you so much or Jen C from Perth Australia Brad it's as if watching your video force 25 pounds of fat right off my body I feel like I'm living in an altered reality since watching your video a few months ago I feel incredibly energetic everyday I sleep like a baby every night and I'm in the absolute best shape of my life by far or Catherine Armstrong from London Ontario oMG this is the craziest thing I've ever experienced when I look at pictures I still can't believe it the difference of how I feel about myself now when I'm out with my friends is amazing I love the way I look and feel and I know I owe a huge part of that to you Brad I want to thank you from the bottom of my heart or Julie from Dumas Texas oh my god Brad not only did I just melt off 60 pounds I can't believe how young I look my friends are so jealous when we go out because I've been getting carded it sounds silly I know but it's true your method was nothing short of a miracle for me it incinerated every unwanted pound of fat right off my body including all the ugly stubborn fat on my tummy and arms completely gone and not one single stretch mark it's absolutely unbelievable your video completely changed my life Brad words just can't describe it these are the types of emails I look forward to seeing each and every day from women just like you that have put this breakthrough tip to good use just last night I got this from Terry close from wearing Tintin sylvania who watch this video five days ago Wow just wow Brad I have to be honest I was feeling pretty depressed and defeated about my body when I stumbled onto your video five days ago I began trying your tip and I can't even explain how much better I look and feel already this is the most unbelievable thing I could ever imagine and it's the best thing that's ever happened to me thank you so much Brad now listen I totally get it if you think that you've heard and tried it all when it comes to dieting and weight loss but I completely guarantee you that you've never seen anything like this before and I promise you're about to be absolutely amazed the only thing that I'll ask is that you just be sure to watch this brand new presentation now because it definitely won't be online or free long and if it changes your life like it has for so many other women then you send me a quick email telling me about your experience now really quickly a little tidbit about me you may not already know in the last 10 years if you've taken any effective supplement by any of the world's biggest brand names chances are you've seen my work now before you start thinking this tip has something to do with a supplement let me stop you right there because it doesn't I only mention this because I discovered this unique tip during the time I was consulting for the company that makes the number one selling weight-loss supplement in the world for women I was doing extensive research on female metabolism when I stumbled upon something so shocking and so groundbreaking that I knew it could help make fat burning easier for women forever which is what I'll be sharing with you in just a few moments now listen closely and stay with me for what I'm about to share because this is the most important part of the presentation okay science has now discovered that virtually everything to do with weight loss for both men and women is controlled by one master hormone this hormone that controls a hundred percent of your body's ability to burn fat is leptin you may not know how leptin works so let me quickly explain high levels of leptin speed up your metabolism and signal your body to burn fat and low levels of leptin slow down your metabolism and signal your body to store fat those are the basics now get ready for some surprising facts regarding women and left him researchers recently discovered that women naturally have twice as much of the fat burning hormone leptin in their body compared to men that's the good news however brand new research revealed the following bad news that explains why women can struggle so much to lose unattractive body fat and keep it off first women can be 3 times less responsive to leptin signal to burn fat than men this means even though women have a lot more leptin they just aren't using its fat burning potential this condition is known as leptin resistance an obvious sign of leptin resistance is often the soft squishy cottage cheese looking fat found in your problem areas now there are what I call five wonder veggies for women that latest studies reveal can help correct this dreaded problem of leptin resistance so many women face significantly improving your sensitivity to your body's number one fat burning hormone and it's signaled to burn fat naturally these left and enhancing veggies include organic spinach broccoli red bell peppers kale and chili peppers I recommend you try to sneak these five metabolism boosting veggies into your diet whenever possible to help shift your body into fat-burning mode and for maximum metabolism boosting results if you can try cooking these veggies in a cast-iron pan as latest research suggests this particular cooking method delivers an even higher concentration of nutrients found to fight leptin resistance however leptin resistance is just one of two unique problems that kills female fat loss the second unique problem women face with leptin is that when dieting your leptin levels can drop twice as much and twice as fast compared to when men diet has talked about when leptin drops your metabolism hits the brakes and slows right down this is exactly why you experience frustrating weight loss plateaus on diets so much faster than men and have you ever suffered from the terrible rebound weight gain after you stop a diet well that's almost certainly because your left and dropped significantly making your metabolism even slower than before you started the diet resulting in fat piling back on even when you're eating next to nothing so to quickly recap unique problem number one your face when trying to lose weight is your resistance or insensitivity to let them signal to burn fat which is basically like having your body's fat burning switch set to off and unique problem number two you face is the rapid drop in your left on levels when you diet which slows down your metabolism substantially and leads to frustrating weight loss plateaus and massive rebound weight gain not fun fact is evolution has made it much more difficult for women to lose weight by keeping left and signaled to burn fat disconnected because of the demands of childbearing and child-rearing your body doesn't know or care about your desires for a sexy waistline that looks hot in those skinny jeans all it knows is the unattractive body fat you're carrying provides stored energy and warmth to ensure protection and survival of the next generation with this being the case guess what happens to your leptin issues following pregnancy well they get a lot worse which is exactly why losing the baby weight can be painstakingly difficult you see your body's hardwired to fight a losing battle with left and every single time you attempt to lose weight and I'm sure you can now truly understand why this is totally not your fault yet this is where it gets real interesting recall the good news researchers discovered you naturally have twice as much leptin as a man this as odd as it sounds means you have much more fat burning potential than men it's just almost completely untapped it's like your genetics have been playing a cruel trick on you yet what if I told you there is a solution to turn the tables on your genetics by resetting the way your body utilizes leptin to turn your fat burning switch all the way on and never let it drop again can you imagine how much faster and easier you lose weight when you have your master fat burning hormone working in overdrive for you instead of against you the difference is like night and day can you picture how much firmer and flatter your stomach becomes and how much tighter and sexier you look and feel well you can make this your reality starting today just like all of the real everyday women you've been seeing have there is now a solution proven to deliver these spectacular results and it's called metabolic override metabolic override consists of simple yet extremely powerful strategies that hold the key to unleashing your full fat burning potential that your genetics has kept locked away your whole life these totally unique strategies have transformed countless hundreds of women who have now experienced the same shocking life-changing results the tried and true metabolic override strategies have now been honed into one super simple step-by-step plan for female fat loss I'd like to introduce you to what really is the future of female fat loss Finn from within then from within is a weight loss plan designed to help bring out the sexy goddess in you by delivering fast enjoyable and sustainable fat loss without restricting the foods you crave most this female fat loss blueprint will work for you even if you have little to no time terrible genetics a super slow metabolism a thyroid condition or even if you think you've tried everything now let me tell you what thin from within is not so you know what you're about to experience it is not another fad restrictive or difficult diet that inevitably results in uncontrolled food cravings frustrating plateaus diminished energy and fatigue a damaged slower fat storing metabolism or at best temporary weight loss with piles of embarrassing rebound weight gain to follow no generic diets for men have set your metabolism up to fail enough it's time for a solution that truly works with your female metabolism instead of against it that ensures your success when your metabolisms fat burning switch is turned on using the thin from within strategies that have been proven and perfected with thousands of women just like you you can expect the exact opposite experience of other diets no food cravings no plateaus and astonishingly faster fat-burning metabolism rapid and sustainable phallus from female problem areas like your stomach hips butt and thighs all while your energy source your weight rapidly decreases and you finally have the freedom to claim the life and body you absolutely deserve thin from within is a super easy to follow twelve-week nutrition plan that shows you exactly what to do step by step to create a new fat-burning metabolism you'll discover things like surprising foods that damage leptin sensitivity and make losing even a single pound next to impossible for women watch how fast the weight falls off in the first two weeks of the program when you simply eliminate these processed and soy foods the one-sheet food trick that spikes female metabolism keeps your leptin sky-high and helps women to burn fat around the clock even when you're sound asleep once you learn this secret you'll never look at fat loss the same way again the one vital nutrient for weight loss so many women are unknowingly deficient in raise this one nutrients starting today and immediately increase your fat burning and skyrocket your energy levels and now what women find most remarkable the groundbreaking thin from within virtual nutritionist that shows you exactly what to eat and win for the next 12 weeks to disintegrate fat from your problem areas your virtual nutritionist is designed to help make every 10 pounds you lose look like 20 by burning fat from where you visually need to most as you can probably tell thin from within was developed to take female fat loss to another level and fast in fact hundreds of women report inches banishing from their problem areas within weeks and they have the startling pictures you're seeing to prove it which is amazing considering they're experiencing these rapid results while still enjoying their favorite foods like pizza pasta ice cream and chocolate at the perfect times to accelerate female fat loss now look before we go any further it's important for me to be a hundred percent honest and upfront with you if you're looking for that magic weight-loss answer or if you just want this week celebrity fad diet or some gimmick deep down you already know will never work thin from within is not for you thin from within is only for women that are ready to put down the gimmick answers in order to follow a proven flavorful step-by-step system for lifelong weight loss so if you want the real answer to sustainable female weight loss and if you want to get the bikini body you desire without damaging your metabolism or spending endless hours in the gym and sacrificing your favorite foods or red wine to do it then fin from within isn't just a system for you it's the only system for you now you may believe a one-of-a-kind system that delivers all of this will be extremely expensive and truth be told it really should be considering the countless hundreds of women it's transformed so quickly when nothing else worked and of course when my hourly consulting fee for the biggest supplement companies in the world is over five hundred dollars it's only natural to think a system that I've poured years of my life into creating might be unaffordable however it's not I only felt right by making thin from within affordable for every woman that needs to lose weight so don't worry I'll get to the price in just a moment first I need to make you aware of something you're not just receiving thin from within today nope just for watching this presentation I'm going to give you absolutely free of charge a special bonus value at 297 dollars called the thin from within workouts to help you lose weight even faster this 12-week female fat loss exercise program is a perfect complement to your main program because most women that workout are unknowingly ruining their results using strategies designed for men instead of following a system proven to match a woman's hormonal environment this program uses unique exercises to match your hormonal state to target strengthen and tone your softest areas and eradicate cellulite from them while accelerating your fat loss results inside you'll discover things like why your workout needs to be much shorter and way less intense than a man's in order to burn fat optimally the exact exercises women should never do because they actually stall fat loss and make cellulite worse and you'll be happy to know this includes eliminating long useless cardio unique easy exercises you can do from home to boost your metabolism significantly increase leptin sensitivity kill cellulite and maximize your fat loss and listen this program leaves no stone unturned I'm including a hundred and forty three premium video coaching lessons so you can have every advanced tip and trick there is to maximize female fat loss this is way beyond anything you could ever dream to find from a personal trainer the entire thin from within workouts and all of the 143 video coaching lessons are included 100% free today so that I am with you every step of the way to ensure your success oh did you have an Apple device or a smartphone well but then from with the nutrition and workout system is 100% compatible with all Apple devices and smartphones so that absolutely everything you need can be at your fingertips 24 hours a day now as crazy as this sounds I'm not even gonna charge my one hour rate of $500 worth in from within in which I'm also including this 297 dollar bonus absolutely free for you today nope I promised you I was going to make this affordable for every woman that needs to lose weight and I meant it that's why you're not even going to pay half of that heck you're not even going to pay half of that your total investment to own thin from within and the thin from within workouts with all the premium video coaching lessons is just a one-time hugely discounted payment of only $97 now I'm sure you'll agree this offer is an unbelievable value and you're probably ready to get started however before you do as another special thank you for watching this limited time presentation I'm going to do you one even better today you're not even going to pay the massively discounted price of ninety seven dollars through today's special video presentation only you're going to get immediate access to everything for a one-time single secure payment of only $37 now if you're stunned because you realize this tiny investment for everything is now less than a single session with a personal trainer or even a single tub of protein powder these days hold on a second because I'm not done I insist on taking things even a step further for you because I know you've been set up to fail for so long it might still be difficult to see yourself experiencing the same real results all of these women have within from within and because I know you will see similar job dropping results as the women you've seen today I will not just promise them I will guarantee them if you don't experience a life-changing healthy and enjoyable fat loss journey unlike anything you've ever tried before and if you don't lose all the weight you expect to with this program simply email me directly or contact our super friendly 24/7 customer support specialists anytime in the next 60 days and will issue you a prompt 100% refund I will completely protect you with an ironclad 100% money back guarantee so that you risk nothing to claim your new body with thin from within today sounds more than fair right Plus to even further ensure you experience the quickest most enjoyable and supportive fat loss journey possible I have one more very special bonus worth $79 that you'll have immediate access to free of charge when you get started today it's called immersion immersion is the ultimate thin from within experience immersion is a community of thousands of real women that are either starting their own transformations or have been where you are right now before they found the real answer to weight loss like-minded women are always there to answer your questions and share support for you during every step of your transformation it's also a community where I'm currently able to help women individually give coaching calls and much much more as you'll see to ensure your fastest and easiest results possible you see the last thing we ever want you to feel within from within is alone and we promise you won't actually with immersion amazing friendships blossom every week in case you're interested the girls organized fun vacations for anyone who wants to meet up which is always a good time we mean it when we say we're all here to support you every step of the way get immediate access to everything including thin from within then from within workouts and premium video coaching lessons and immersion 100% risk free by clicking the Add to Cart button below right now to get started that's right have the complete physical collection of thin from within sent right to your doorstep plus gain access to the completely green digital version of thin from within that is immediately accessible and compatible with any smartphone tablet or computer so that you can begin experiencing all of thin from with ins amazing benefits and literally just seconds from now all for just thirty seven dollars plus shipping and handling when you take advantage of this limited time offer remember everything you've been doing up until now has not worked and now you know why continuing on such a path will inevitably lead you to even more frustration and greater despair as the weeks passed by and your struggle with your weight gain worsens this will continue to negatively affect everything from your relationships with your family friends and loved ones to your choice of hobbies vacations and even all the way down to the clothes you wear none of this is what I want for you and I know this is not what you desire for yourself there is another path for you that has been paved with the success of thousands of women that have come before you a path that empowers you to take control of your weight loss and claim the body and life you desire imagine the moment you step onto this path to the ideal you you're finally on your way to being free of every inch an ounce of useless body fat you've been burdened with for so long at long last you feel alive vibrant healthy and full of energy instead of your favorite foods making you gain weight your new metabolism now uses them as fuel to accelerate your fat burning results each morning you're bursting with anticipation to step on the scale and see the weight disappearing in the bathroom mirror you look forward to wearing the clothes you've always wanted to wear and hearing the daily compliments you're receiving your self-confidence improves every relationship you have the decisions you make and even the opportunities that now come your way this is your new path and it's time to realize it turn on your fat burning switch and claim your new metabolism your new life and your new future right now click the Add to Cart button below right now to get started you'll be granted immediate access to everything including the extremely limited time immersion bonus I cannot stress enough how time-sensitive this offer is because we're very close to our maximum membership capacity right now remember all of the sensational transformations you've seen today cannot be flukes they are all real women that have been where you are right now before finding the true answer to lifelong weight loss and they are on the inside waiting to help you achieve the same and let me remind you I don't just promise the similar success and spectacular results like the women you've seen today I absolutely guarantee it just don't delay and come back to find today's special pricing for this revolutionary system gone forever as much as I would love to carry on with today's special pricing of just thirty seven dollars the cost of advertising this breakthrough female fat loss system to the world makes this absolutely impossible and I also have to inform you that today is the very last 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