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The Keto Diet Podcast Ep. #062: Making Keto Work with Kids

by July 19, 2018

Making Keto Work with Kids #healthfulpursuit #fatfueled #lowcarb #keto #ketogenic #lowcarbpaleo #theketodiet

Interview with Kate Bay Jaramillo, chatting about doing keto with a family, including macros for kids, creating keto meals to please a crowd, resistance from non-keto family members, and so much more.

Making the switch to keto can be challenging enough when you’re doing it on your own, but what about when you have to cook for the whole family? Cooking a separate meal for your partner, your kids, your roommate, your siblings, your great aunt Helen, or all of the above (plus more!) is time consuming and often mentally draining, not to mention expensive! How can you stay keto without losing yourself minding everyone else’s dietary preferences? And how do you track macros for a 5 year old?!

Deep breaths, grab some bacon, and plant yourself somewhere cozy, because this week we’re talking about how to manage keto with kids. Don’t have kids? Me neither, but I do have a husband who isn’t always keto. This episode is full of tips for how to make keto work for you and those around you, without spiking your cortisol.

In today’s podcast, I chat with our guest Kate Bay Jaramillo, fitness trainer, keto educator, wife, and mom of 3 girls about making keto work for the whole family.

This episode is all about understanding how to simplify keto for yourself and those around you, find balance in and out of the kitchen, enjoy keto even when others are resistant, and more.

Let’s get to the interview!

For podcast transcript, scroll down.

Show Notes & Links


  • Packing lunches and quick snacks for kids (14:49)
  • Macros for children (17:23)
  • Dealing with resistance from family (22:09)

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Leanne Vogel: You’re listening to Episode Number 62 of The Keto Diet Podcast. Today, we’re chatting about keto family meals, macros for children, packing lunches and quick snacks for kids, dealing with resistance from family, and everything to do with, “Oh my gosh, I’m keto. No one else is. What do I do?” So, stay tuned.

Hey, I’m Leanne from, and this is The Keto Diet Podcast. Keto is a low-carb, high-fat diet where we’re switching from a sugar-burning state to becoming fat-burning machines. Starting keto and maintaining it long-term can be quite a challenge if you don’t feel supported.

My 60-day program, The Keto Bundle, provides you with clear, step-by-step how-to on successfully adapting to a ketogenic diet, avoiding common ketogenic struggles, and healing your body completely and fully with a ketogenic diet. Go to, and use the coupon code PODCAST all in caps, no spaces to get 10% off your order, exclusive for podcast listeners only. Now, let’s get this party started.

Hey guys. Happy Sunday. The show notes and full transcript for today’s episode can be found at The transcript is added to the post about three to five days following the initial air date of this episode. Let’s hear from one of our awesome partners.

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If you have an idea for a podcast episode or you want to submit praise over and above the review, which you can leave by going to, you can reach me at

I have one announcement for you, and this is a very exciting announcement. If you’re new to keto, maybe you’ve been doing it for less than a year and you haven’t experienced the holiday season yet and you’re sort of starting to panic because Thanksgiving is over and that was a nightmare, and now you’re like, “Christmas is almost here, and also it’s going to be a nightmare,” don’t worry. I have you covered. Last year when everything was really busy, everyone was saying, “Oh my gosh, we need a holiday resource of how to master keto throughout the holidays and still get to enjoy the holidays.” So, I was like, “I should create a digital book for that,” and I did it.

It’s called The Keto Holiday Cookbook. I know, original title. It took a long time to come up with that … I’m totally kidding. It is a digital download with everything you need to plan the perfect keto holiday from start to finish that everyone will enjoy regardless of their eating style. It comes with 30 recipes from appies, starters, sides, entrees and desserts plus four complete dinner party menus with shopping lists so you can completely rock the holiday season whether you do meat or not. There’s a bunch of different plans. You just follow them along. It makes an entire spread of dishes that are all keto that you can enjoy. Plus, all of the recipes come with either low FODMAP, nut, egg, or nightshade-free options.

Keto friends will want to join you to escape traditional carb rich menus, and family members won’t even miss their carb-filled holiday classic. In fact, no one would guess it’s from your special diet until they ask for the recipe. So, you can go to The link will also be in the show notes, so you can check out that resource.

Today’s guest, her name is Kate. She’s a wife and mom of three girls who knows the struggle healthy living with a full home can be. As a group fitness master, trainer, and creator of Ketogenic Living 101, 102, and the Ketogenic Living Coach Certification, Kate is committed to helping busy families fuel their bodies with real fatty foods so they can become the happiest, healthiest versions of themselves. When she’s not teaching spin class or running her girls to their activities, Kate loves soaking up the sun, hiking in the mountains, and trying out new keto recipes.

So, without further ado, let’s cut over to this interview.

The Keto Diet Podcast, including show notes and links provides information in respect to healthy living, recipes, nutrition, and diet and is intended for informational purposes only. The information provided is not a substitute for medical advice, diagnosis, or treatment, nor is it to be construed as such. We cannot guarantee that the information provided on The Keto Diet Podcast reflects the most up-to-date medical research. Information is provided without any representations or warranties of any kind. Please consult a qualified physician for medical advice and always seek the advice of a qualified healthcare provider with any questions you may have regarding your health and nutrition program.

Hey Kate. How’s it going today?

Kate Bay Jaramillo: Hey Leanne. I’m awesome. Thank you so much for having me.

Leanne Vogel: Yeah, it’s so great to get to chat with you again. For listeners who may not be familiar with your work, why don’t you start off by telling us a little bit about yourself?

Kate Bay Jaramillo: Sure. I am a ketogenic lifestyle coach. I am the Founder of Ketogenic Living 101, 102, and the Ketogenic Living Coach Certification Program. I’m a group fitness master trainer, and most importantly, I am a wife and a girl mom.

Leanne Vogel: Love it. I totally love it. How old is your little one?

Kate Bay Jaramillo: She is two and a half, and she just started preschool today.

Leanne Vogel: Whoa, that’s a big deal.

Kate Bay Jaramillo: It is. It is-

Leanne Vogel: How was that? Oh my gosh.

Kate Bay Jaramillo: Oh, she kissed me goodbye, and turned around and walked away.

Leanne Vogel: Wow.

Kate Bay Jaramillo: It was super.

Leanne Vogel: Ready to go. “I don’t need you anymore.”

Kate Bay Jaramillo: Ready to go. Exactly. I shed some tears in my car.

Leanne Vogel: Oh, I bet.

Kate Bay Jaramillo: I was like, “Okay.” Yeah.

Leanne Vogel: Oh, that’s crazy. How did you find keto? What was that process like for you?

Kate Bay Jaramillo: I was going through the Institute of Nutritional Leadership with Doctor Josh Axe, and he had mentioned keto as a way that he helps his clients who have really plateaued and have been stuck with weight loss for a long time break through those weight loss plateaus and achieve quick weight loss. I was working with a group of clients that had really just completely plateaued. They weren’t going anywhere no matter how much they cut calories, and cut fat and worked out. Nothing was happening.

So, I reached out to them and basically asked if they would be willing to be guinea pigs for me. They said yes, because they were like, “Yes. Give me all of the bacon and butter.” We worked together, and through the course of eight weeks, the average amount that people lost was about 20 pounds after being stuck for so long. It was such an awesome experience. We were eating delicious food.

For me, I wasn’t really in a way weight loss battle, but I was having a food battle of my own and that was with sugar. I couldn’t kick it. I grew up in Hershey, Pennsylvania, so I ate it my entire life. I always needed it to get by. The thing that changed the most for me in that eight weeks was not feeling like I needed something sweet anymore at the end of a meal to feel satisfied.

Leanne Vogel: That’s such a huge thing. From that point when you started to feel like, “Oh my gosh. I’m not controlled by sugar,” was your family on board, your significant other, or your child? I don’t know how long ago this was, but how was that process like?

Kate Bay Jaramillo: I really tried to make this my own journey first and not throw anything at them and make all of these big changes all at once. Luckily for me, I am the one that cooks for my family and I am the one that shops for my family. So, I just bought all the keto foods. There were times that my husband bought his own cereal, and my parents came down and my dad gave my daughters Pop-Tarts. So, that was a little bit difficult. In general, the transition was pretty easy because what I did was, I focused on simplicity.

I have found that when I try and make this super complicated, layers of flavor keto dish, my husband will eat it but my kids are like, “Uh-uh (negative). I’m not going to touch that, and it looks weird.” So, I just had to keep things very simple for them and continue to buy proteins that I knew that they liked and enjoyed. Then for their sides, I really just focused on vegetables. My kids still eat a lot of fruit, and I love that. They’re definitely not going for cake, and Goldfish, and Pop-Tarts all the time.

Leanne Vogel: For you, it was more like, “I’m making the food, therefore you’re eating what I make and it’s keto.”

Kate Bay Jaramillo: That’s exactly right.

Leanne Vogel: Okay. Amazing.

Kate Bay Jaramillo: That’s exactly right. I will say thought that not everybody, except for kind of me, really eats keto 100% of the time. My husband eats the way he eats, and he’s Colombian. He grew up in a Colombian family where rice, and arepas and beans are a huge part of every meal. While I don’t make those and he doesn’t cook either … On the weekend mornings, my husband works really long hours, so sometimes he doesn’t even get to see the girls at all during the day and it’s challenging.

So, on the weekends when he wants to spend a little bit of extra time with them and give me a little bit of a break to sleep in, he’ll take them out for breakfast and he’ll go to a Colombian restaurant. They eat rice, and eggs, and arepas and all this stuff. It’s their time together, and I really respect that.

Leanne Vogel: Yeah. That’s so awesome. It’s really great that because you were preparing the food, you were just saying, “Hey guys, this is happening. We’re making this and we’re having this, and enjoy it.” It’s really great that you can do that.

What do you say for families that maybe their kids are a little bit older? Have you dealt with that in your practice of their kids are a little bit older, their significant other is a little more resistant to change and you’re having to prepare a bunch of different meals in one go?

Kate Bay Jaramillo: Yes, and that is definitely what I think a lot of families struggle with when only one person is eating keto. I think, again, it’s really about simplicity. Trying to find a protein that … You can make one protein that everybody else will eat, and then you can find a side dish, like a vegetable, cover yours in grass-fed butter. If they need some rice or something else, it’s not super hard to just throw some rice in a rice steamer or throw some pasta in the boiler, even though it’s not something that I love to do. For my really busy clients that are really struggling here, I would rather see them lead by example than fail because they’re overwhelmed in the kitchen.

Leanne Vogel: Mm-hmm (affirmative). I just have one other mouth to feed other than mine, and that’s Kevin, my husband. He is a sugar, carby-carbs, carbs, all the time carbs. What I did is the same thing. Protein would be the same, and I would just add a ton of extra fat to my protein. Then I would give him, say, corn chips. He really liked corn chips, so I would put the meat-

Kate Bay Jaramillo: That’s so funny. My husband too.

Leanne Vogel: Oh my gosh. I would put the meat on the corn chips, so then he’d have some taco thing and I’d just put mine on greens. Then you just put some oil on there, some vinegar, it doesn’t have to be complicated. I think to your point of, “Let’s not open up a bunch cookbooks and try to make eight different recipes.” Oh my gosh, that’d be like Christmas dinner every night.

Kate Bay Jaramillo: Exactly.

Leanne Vogel: I would not live through that at all.

Kate Bay Jaramillo: No.

Leanne Vogel: Just keep it simple, proteins, greens. They have their carbs, you have the greens instead. You kind of just play around with it. It almost takes less skill. If you don’t know anything in the kitchen, you’re actually better off than if you know all of these techniques and recipes. It can get overwhelming, but it’s really not-

Kate Bay Jaramillo: Oh my gosh, absolutely. I did that to myself for a while at first too. I was like, “Oh my gosh. There’s so many great recipes that I’m finding on Pinterest, and this site, and that site. I’ve got to make them all.” I was overwhelmed and spending the entire weekend in my kitchen prepping food for the week instead of hanging out with my family on our down time.

Leanne Vogel: More on my interview with Kate Bay Jaramillo after this message from one of our podcast partners.

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You kind of alluded to this already, but do you watch what your children eat outside of the home? Are you kind of just like you pack their lunches or you … what you can control, you control, otherwise you just kind of let them be children? What’s your stance on that with yourself and your clients?

Kate Bay Jaramillo: Yes. I try and do my very best at home. I pack their lunches every day, and I obviously make their meals for dinner every night and I make their breakfast. When we go to birthday parties and things like that, they eat what’s at the birthday party. In fact, I’ve been to birthday parties with children who have allergies, food allergies like a gluten intolerance or something like that, and I watch them break down crying because they can’t have the pizza and they can’t have the cake. I felt so bad for them.

While I don’t love that my kids are eating that, it’s so few and far between. I really just want to be this person that loves on them and empowers them to make the right decisions later in life, because I’m not going to be with them every waking second. They’re going to go to college or something else in their life, they’re going to move out of my house probably some day, and I just want to make sure that I arm with the best knowledge and be the best role model for them. I really want to teach my girls to listen to their bodies and to understand how certain foods make them feel, not look, how certain foods make them feel. If they choose to feel that way, then that is their choice. If they want to eat foods that make them feel good and focused, then awesome.

Leanne Vogel: Yeah. I wish that I would have had that upbringing, because although my parents had the best intentions, we ate very healthy, what they considered healthy. There was a lot of grains, a lot of dairy, but my mom really tried and she read a ton of nutrition books, but it was almost like, “We have to eat this way. There’s no other choice. No, you can’t have a regular birthday cake. You can’t have sugar.” So, when I was out and about with friends, I would binge like crazy, and,-

Kate Bay Jaramillo: Totally.

Leanne Vogel: … Just, “How much food can I possibly fit in my body, because this is a bad experience and I’m doing something bad.” That just creates a whole slew of issues that my parents weren’t planning on, bless their heart. They tried the best they could with the information they had, but it didn’t end well for me. My sister is totally fine. She was great, but I just didn’t sit well with that lesson. So, I think it ties really well in line with my next question. It was a reader question, or a listener question rather, of what’s the appropriate macros for kids?

So, if you are eating keto and, say, your kids are at home or maybe you’re homeschooling and you’re feeding them all the time, should you be worried about their macros? Should you be giving them more carbohydrates, or more fat, or less fat? What’s your stance on that?

Kate Bay Jaramillo: I really think you just have to watch your child and see how they’re behaving and see how they’re focusing. It’s so funny because I actually … My older daughter is six, and her teacher just said to me today, she was like, “I have never had a child get so excited about their lunch, especially when it’s healthy food. You don’t pack any junk in there. Presley is always so excited to eat.” I was like, “That’s awesome.”

I asked recently too, I was like, “How is her focus during the day?” They said that she’s one of the most focused students in the room. So, I know that what I’m feeding her is right. She does get more carbohydrates than I do. Sometimes in her lunch she’s got some extra grapes, or some extra pear, or apple or something like that. My little one really loves carrots, so she eats a bunch of carrots. What I think, that there’s not necessarily appropriate macros to follow for your child. You and I both know how crazy we can get about tracking our macros for ourselves let alone trying to control it for our children.

I think the best thing to do is just to watch your child and see how they perform, see how their attitude is, what their energy level is all day. My kids are up at 6:00 AM, hanging out. We get to school by 8:00 or 8:30 AM. I pick them up around 3:00, and they do activities at the school, ballet, piano, gymnastics. They come home and they’re in bed around seven or eight o’clock at night. That’s our schedule. I mean, during the week and on the weekends, it’s a free for all.

Leanne Vogel: Yeah. I was just going to say, “What do your weekends look like?”

Kate Bay Jaramillo: No.

Leanne Vogel: Chaos.

Kate Bay Jaramillo: Chaos. I mean, completely.

Leanne Vogel: Children everywhere.

Kate Bay Jaramillo: The dog is trying to eat the new kitten.

Leanne Vogel: Yeah.

Kate Bay Jaramillo: It is chaos.

Leanne Vogel: I love it. You mentioned pears, apples, carrots, those sorts of things in their lunch. What else do you pack in their lunch that’s higher fat that your kids specifically really like?

Kate Bay Jaramillo: They love full fat organic cheese. So, what I’ll do is I make these little sandwiches, which is basically some organic meat, like cooked meat wrapped in a little piece of full fat organic cheese. They’ll have that. My toddler that has just started preschool, I’m sure she was the only toddler and probably the only kid in that school to go to school today with a bag of pork rinds and some dipping sauce.

Leanne Vogel: Oh my gosh.

Kate Bay Jaramillo: She loves it. That’s like her favorite thing. Presley really loves celery sticks with peanut butter and a couple of Lily’s sugar-free chocolate chips on top. That’s one of her favorites. I mean, that’s really … I keep it very basic like that.

Leanne Vogel: That’s adorable.

Kate Bay Jaramillo: They eat fatty cuts of meat. We eat rib eye steaks, and organic chicken thighs and things like that. They love all of it. They love bacon. I will say though, I’m really careful with buying bacon because I really want to know where it’s coming from and that it’s good quality.

Leanne Vogel: Yeah. I’m really, really a stickler about my meat, especially lately.

Kate Bay Jaramillo: Yeah.

Leanne Vogel: I need to make sure that it’s quality meat. I love watching kids eat fat. I don’t know what it is, but they’re just so in their element. I have a girlfriend who has so many kids, I don’t even know how it’s possible. One of her kids, she’ll leave a stick of butter out, and he’s probably about five, and every time you walk by the stick of butter, some of it’s missing. By the end of the day, there’s nothing left. He just goes by, takes a little butter knife, takes some off, puts it in his mouth when he’s snacking. He’ll eat an entire stick of butter in one day. It’s just phenomenal that that’s what he goes toward when it’s just an option. He hasn’t been told that it’s good or bad or he should even eat it. It’s just like, “I want this butter.”

Kate Bay Jaramillo: Yeah. Yep. That’s so awesome. Like you said, with the good and bad, I really try to never use food as a reward, like, “If you finish all this then you get this treat that I made.”

Leanne Vogel: Mm-hmm (affirmative). Yeah.

Kate Bay Jaramillo: I have done it, but I’ve been much more conscious about it and just do it anymore. Even when my husband says something, I’m like, “Nope. Mm-hmm (negative). You eat until you’re full, and then you stop eating.”

Leanne Vogel: Yeah. All those things have such a huge influence, and you just don’t know. Parents are also imperfect. If you’ve done it, whatever. Life goes on.

Kate Bay Jaramillo: Totally. I definitely have.

Leanne Vogel: There’s so many options out there. Okay, so we chatted about this a little bit, but I really want to reiterate. If somebody is keto and their family is resistant, and I’ll go through some examples of listeners and the questions that they had, what would you suggest? For instance, I know that you said your husband really likes cereal. Say, a husband who loves cow’s milk and usually sugary breakfast cereal and refuses to try anything else for breakfast, what would you recommend? I have a thought, but I’ll let you go first.

Kate Bay Jaramillo: You know what? I would just, number one, not be a crazy nag about it because I feel like the more that you are this evangelical, “No, I’m right and you’re wrong. What you’re eating is so much crap, and it’s damaging your body,” that only … it just damages your relationship, causes some problems there. No one wants to be bickering over food. We want to eat keto because it feels awesome and it fuels our lives, not because it’s causing a divorce. If he wants to buy that for himself, okay. That’s just not something that I’m going to buy, but you got to make your own choices. You’re grown. There’s only person that you control in life, and it’s yourself.

Leanne Vogel: Yeah. I totally agree with you. I think it all comes down to leading by example.

Kate Bay Jaramillo: Exactly.

Leanne Vogel: When I first started keto, Kevin was like, “You’re nuts. I’m not doing that.” It took him two years, but he’s way more hardcore than me. He is just another level of keto.

Kate Bay Jaramillo: Oh, that’s hilarious.

Leanne Vogel: It is terrifying, but he hasn’t really figured out the whole carb-up balance thing. When he does a carb-up, it’s like beer, pizza and ice cream. Those are the three things that he has as his meal. Then he feels like garbage. He gets a flu. He gets sick. He gets puffy-eyed, and he can’t connect the two. I don’t even bother. I just am there eating my little sweet potato for my carb-up. I’m like, “You go enjoy that. You might figure out later that that’s not working for you,” but I’m not going to say anything.

Kate Bay Jaramillo: Exactly. Exactly. Exactly. Lead by example. My husband has said, he’s like, “I’m on board, I’m on board for what you’re doing,” but he has been told for so long that high cholesterol runs in his family. He could just eat plain white fish all the time, and he would still have high cholesterol. I’m just banging my head against the wall. I’m like, “Can I please see your blood work?” When he sent it to me, he’s like, “See. See how high my total cholesterol was?” I was like, “See. See how high your HDL is and how much lower your LDLP is?” Yeah.

Leanne Vogel: Yeah. Yeah. Totally. You could frustrate yourself for the next 20,000 years trying to help all the people, but I think it really comes to when people see you feeling good, looking good, acting sanely, they’re like, “What are you doing? You seem different.” That’s where you can kind of get it in. What about for parents that maybe have college kids? I know when I was college kid age, I was not eating well. You’re watching your child just ruin their body eating the things that they’re eating. Would it kind of be the same approach?

Kate Bay Jaramillo: Yeah. This is such a hard area that you’ve got to tread so lightly on, because what we say to our children makes such an impression. I have been around parents who … moms who have said to their children, “Don’t eat that. That’s going to make you fat.” I was like, “Oh my gosh. Oh my gosh. Please don’t say that to your child.” My husband lovingly will call the girls gorda and gordita, which is like, “Little fatty.” That’s nothing. It’s basically a term of endearment, but I always cringe when he says it. I’m like, “These are girls. Honor them, and don’t use words like that.”

With the kids that are in college that are puffing up, I think you can just love on them and support them and not buy them diet books or exercise DVDs. Just again, try and lead by example. Maybe talk about what you’re experiencing with your own journey, literally just from your own perspective, not saying that, “Hey, this is what I’m doing, and this is something that you should do,” but, “Oh my gosh, I don’t know if you’ve noticed a change in me, but I feel so much better recently. I think that the only change that I’ve really made is the way that I’m eating. I don’t know. Have you noticed? Have you noticed a change in me?” Kind of throw the ball back to them, and just help them become intrigued without being intrusive or offensive.

Leanne Vogel: That just will push people away.

Kate Bay Jaramillo: Absolutely.

Leanne Vogel: Your kids won’t want to talk to you.

Kate Bay Jaramillo: It’s damaging.

Leanne Vogel: Yeah.

Kate Bay Jaramillo: Those words are damaging.

Leanne Vogel: Completely they are. Now, let’s flip the script a little bit, because we mentioned marriage and making sure that you guys are still loving each other and, “We didn’t go keto to make a divorce happen.”

Kate Bay Jaramillo: Yeah.

Leanne Vogel: Date night, socialization with your partner, significant other, do you have any tips? When you and your husband go out to eat, what does that look like? Are you still able to experience the experience with each other having different wants and needs?

Kate Bay Jaramillo: First of all, I think that any restaurant can make something keto for you, or at the very least, low carb. You can always get a bun-less burger or something along those lines. It’s not the restaurant. They can always makes something keto for you. This is such a great question, because we are kind of living in this moment right now where my husband and I just went on a European vacation just the two of us while my kids stayed at home with my parents. It was amazing.

While we were away, I really felt like I was planning on sticking with my very strict ketogenic diet and my macros. When we got there and we were going out to different places, we were in Belgium, we were in Brugge, Belgium, and my husband got a Belgian waffle. He’s like, “You have to try this.” I was like, “I don’t know. It’s not really even the carb part right at this point, it’s the sugar.” He’s like, “We’re in Belgium, and I got a Belgian waffle. Are you going to try this?” I was like, “You know what? Yeah. I am. I am going to try it.”

I tried that, and I tried gelato in Prague. I tried beer in Belgium. You know what? I came home, and I got right back to keto. I felt fine, because that was an experience and this is my lifestyle. So, the same thing when we have a date night, anywhere we go, he can order his food and I’m going to order mine. We’re still going to have the same experience, because it’s not about the food. It’s about just being together, and talking to him and not having a little one pulling at my hair, or shirt or boob. You know?

Leanne Vogel: Yeah. Completely. I’ve heard that happens.

More on my interview with Kate Bay Jaramillo after this message from one of our podcast partners.

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Yeah, I think it’s really a balance between … When we were in Germany probably about three years ago, I had a little bit of apple crisp because I made it from the apple tree that was sitting in the garden with my family. It was just such a nice experience. I had a little bit, I was like, “Well, that was nice.” There’s this term, FOMO, the fear of missing out, that we’re constantly wanting to have all the things, and do all the stuff, and we’re missing out on things.

I think it’s a delicate balance between if I go out for dinner … My husband and I are going out for dinner right after this call, and I know that he’s going to be super strict keto. I really feel like I need a carb-up. I’ve been working for 12 hours non-stop. I’ve been talking all day on podcasts. I just need some carbs. It’s great that he gets to have what he wants, and I know that I can have a little carb-up. I’ll get maybe a little bit of white rice or something, and life goes on.

But there’s Thanksgiving. I mean, it’s already passed now, we’re talking about December. At Thanksgiving, which we’re preparing for now, I know that my mom’s going to be making a bunch of stuff that I can’t eat and I don’t want to eat. I just don’t want to eat those things. I think you just have to balance out do you want to eat it. By not eating those things, it’s not like you’re going to miss out on anything.

Kate Bay Jaramillo: Exactly. Exactly. We were in Colombia over the summer this past summer, and I just don’t love a lot of the food there. Do you know what I mean? I don’t want it. So, I ate a lot of avocados and fresh coconut. Then I ate some fresh meat from the farm there, and that was really the only things that I really ate while I was there. Every morning that I woke up, I would sit down and they would have a plate of avocado and coconut for me. It was wonderful. Same thing, I just didn’t want it, so I didn’t have it and it didn’t change anything.

Leanne Vogel: Yeah. Amazing. You were chatting about how your girls, it sounds like they really like vegetables. Any tricks on how to get a child to eat vegetables, because apparently that’s a thing?

Kate Bay Jaramillo: Cover it in fat. I mean, really. My kids love broccoli that has a bunch of Kerrygold butter on there. They really like zoodles, the zucchini noodles because I make it just like I would if I were making a regular pasta dish. I put on some Rao’s pasta sauce or, again, I toss it in some butter and garlic, maybe a little Parmesan cheese for them. That’s something that they love.

It’s funny because they actually don’t love some of the more starchy vegetables like potatoes or sweet potatoes. I’ve had such a hard time getting my toddler, Irie, to eat any sweet potatoes ever. I don’t know what it is. I’m like, “Really? That’s the one you don’t like?” I think, again, covering it with fat and making it like you would make any other side dish. So, like for a pasta dish, again, we cover the zoodles in Rao’s. They just recently ate this eggplant keto lasagna thing that I made. I was truly certain in my mind that I was going to serve it and everyone was going to be like, “Nope. Mm-hmm (negative). Not going to eat it.”

Leanne Vogel: Draw the line.

Kate Bay Jaramillo: Instead, I took a picture and posted it all over my social media as proof that it happened, that everyone cleaned their plates. I was like, “Yeah!”

Leanne Vogel: Wow. That is cool. I think it also depends on how your children were raised. I could see it being really challenging if everyone in the family is eating a standard American diet, your kids are now 10, 12 and 15 and you discover keto. That’s a whole different ball game, I think.

Kate Bay Jaramillo: Yeah.

Leanne Vogel: Isn’t it?

Kate Bay Jaramillo: I can’t even imagine if that would have happened in my house growing up, because my parents are amazing but on the nutrition side of things, it was a lot of, honestly, fast food, processed food, things that came in a bag or a box, or instant potatoes, things like that. My parents are … I would be amazed if they ever changed, if they ever went to keto. When they were here and when I was here, they were sneaking away to go drive-thru Burger King. I’m like, “Oh, God.”

Leanne Vogel: Wow.

Kate Bay Jaramillo: You know what? They did not bring it in here.

Leanne Vogel: Yeah, that’s cool.

Kate Bay Jaramillo: Yeah.

Leanne Vogel: If a lady listening or a gentleman is sitting here thinking, “Oh my gosh, my kids are 10, 12 and 15, and my significant other is so not down with it,” or, “I’m a single parent, and I’m having to do all these things,” any tips on people that have a matured family where they’re trying to get people to eat vegetables? Does it just come back to just you do you and try the best you can by keeping meals simple?

Kate Bay Jaramillo: It really does.

Leanne Vogel: Yeah.

Kate Bay Jaramillo: Yeah. It really, really does. One of my clients is a mom to two teenage boys, a single mom to two teenage boys, and that’s exactly what she’s doing. She actually really likes fish. They hate fish. So, she’s making salmon burgers by herself and just serving it with some side dishes, vegetables that they like. She does make a starch for them sometimes. She’ll make a pasta dish for them or something like that, but she’s not going crazy either making a bunch of different meals because she doesn’t have the time for it. She doesn’t have the time.

So, she really is just kind of like, “All right, this is how I’m eating. You guys do you.” I really applaud some of the parents that are like, “Nope, this is what I made for dinner. This is what-

Leanne Vogel: It’s what it is.

Kate Bay Jaramillo: … if you don’t want it, then you can go to sleep without eating that night.” Honestly, I wouldn’t want to personally deal with all of the crying, and screaming and whining.

Leanne Vogel: My parents did something similar. As soon as I was old enough, I was taking care of my sister. It was like, “If you’re hungry, there’s the fridge. Figure it out.”

Kate Bay Jaramillo: Yeah.

Leanne Vogel: I was like, “Okay. Cool.” So, I ate a lot of grilled cheese. That was a real thing for me. That’s basically what I lived on, but it’s how … I knew how to cook it, and my sister really liked it too so we ate grilled cheese after school a lot of the time. It’s also like, “There’s the fridge. Figure it out. The food is right there if you don’t want to have this meal,” kind of the tough love.

Kate Bay Jaramillo: Yeah. If you really want to be a stickler about it, then don’t buy anything that you don’t want them to have.

Leanne Vogel: Completely. Yeah. I know it can be really challenging. Thinking back to my childhood where everything was super, super healthy, but then I think of a household like my boyfriend in high school. Their house was filled with junk food, and I loved going over there because they just had all the treats. If a person in that family is trying to eat healthier and there’s so much junk food, and then there’s a lot of pressure of now your significant other is angry because you’re not buying the food that they like. There can be a lot of conflict.

Kate Bay Jaramillo: Totally.

Leanne Vogel: It’s almost like you need to find people outside of your family maybe for socialization and connection, because if you feel like you’re alone … or any online community, just some place you can go where you feel like you’re connected to individuals. I could see it being very challenging in that sort of area.

Kate Bay Jaramillo: Oh, definitely. There’s that, there’s all kinds of meetup groups all over the place. If there’s not a keto meetup group, create one.

Leanne Vogel: Yeah. I love that.

Kate Bay Jaramillo: It’s a great way to make friends and create community. I think, yeah, there’s tons and tons of online communities. I think that there’s an art to finding the right one to belong to that’s not like, “Oh my gosh, your kids are not completely keto? Ew.” You know?

Leanne Vogel: Banned from the group.

Kate Bay Jaramillo: Banned. “We’re deleting you.”

Leanne Vogel: Yeah, that would suck. Now, are you worried about feeding keto foods to your family and then them making other choices outside of the home and the effects that it could have on their health? Are you concerned about that? Is that a worry for you? I don’t think it would be for me personally, but what are your thoughts?

Kate Bay Jaramillo: No, it’s really not a worry for me. I really just understand that there’s so many other things that I have to be a little bit more concerned about and aware of, especially because I have girls. No, they know how things make them feel now. When they go to restaurants, instead of … There’s one restaurant that you can order all of the foods, and then at the end of the meal, you have a choice of a cupcake or something like that. They actually don’t really even order that. They’ll order grapes or something, but sometimes they do order the cupcake or the ice cream. I’m like, “All right.”

I’ve noticed a very big change in the amount that they will actually consume. So, if daddy takes them out for ice cream or something, they will eat a few bites as opposed to the whole bowl. I think it’s because it’s too sweet for them, and I love that. It’s just not … They don’t love how it makes them feel.

Leanne Vogel: Yeah. It could also be that they know that it’s not bad or good, so they just eat it until they’re like, “Okay, well that was good.” They know that they could have it again, so there’s not a lot of emotion around it. I know when we went out for ice cream, it was like, “Eat all of it, because you never know if we’re ever going to be able to do this again.”

Kate Bay Jaramillo: Yeah. I mean, that’s such a … I’m so glad that you said that, because that’s just such an important point to make in how you treat food and the emotions that you attach to it and the reward or the not reward. It’s really wild how much that affects all of us. I think that we all have or have experienced a level of disordered eating. It’s come from some place, and our parents have done the best that they can do. Maybe it came from there, or maybe it just came from watching certain commercials or being around certain people. All of that stuff, it affects us in some way.

Leanne Vogel: Mm-hmm (affirmative). How do you manage social gatherings, specifically maybe like family gatherings with your kids and other inputs about how you feed your family? Even if you maybe bring food to those events so that there are options, how do manage that?

Kate Bay Jaramillo: I always bring food. I always bring food. I treat it as a potluck, and I always bring something. I love that too, because it’s introducing my friends or my family to a different type of cuisine and one that I love, love, love bringing cakes, or cupcakes, or treats that they eat them and I’m like, “That’s sugar-free, keto.” They’re like, “What? How did you do that?”

Leanne Vogel: “What?” Yeah.

Kate Bay Jaramillo: Yeah. I do that, and depending on where we’re going, sometimes I’ll just make sure that I eat before I go. I don’t feel like … I never walk into a situation feeling like I can’t have something, because when you put that limit on things, I think that there’s just … It makes you want it more, or it makes you feel like you’re dieting or that you’re missing out on something. So, I never think of something as like, “Oh, well nothing I can have here,” as more of like, “I’m not sure if I’m going to want anything there, so I’m just going to make sure I’m full before we go so I’m not starving.”

Leanne Vogel: Yeah.

Kate Bay Jaramillo: No, I always bring food.

Leanne Vogel: Yeah, I do too. A lot of people talk about conflict with family members of them challenging you and force feeding you. I mean, I’ve never experienced that, but I’m a pretty strong-willed individual. Also, I keep to myself, so when I go to events and there’s things that I don’t want to because it doesn’t make me feel good, I don’t make a scene and I’m not telling everyone that they’re being really bad to their bodies by eating a certain way. I just kind of keep to myself with that.

Kate Bay Jaramillo: Oh, gosh. Exactly. Exactly. There’s nothing worse than the annoying person at the party that’s like, “That’s bad for you. That’s going to give you heart attack.”

Leanne Vogel: Yeah. Completely. It’s like, “No, just keep to yourself.” I think that’s maybe how the conflict is sparked, because people aren’t sure of how to respond when somebody’s saying, “That’s bad for you,” or, “I don’t eat that way, and you shouldn’t either because it will give you a heart attack.”

Kate Bay Jaramillo: Exactly.

Leanne Vogel: It’s like, yeah, of course that’s going to create conflict. I think maybe would your recommendation be to, if you’re at family events, eat before? If you feel like there isn’t going to be food, you can still enjoy all of the things. It doesn’t always have to be about the food in order to enjoy it.

Kate Bay Jaramillo: Exactly. It can totally be all about the company. I really think that if any of your listeners have not yet purchased and read The Keto Diet or your Fat Fueled Program, this is really the time to do it because they really need to learn about carb-ups and understand that carbs are not bad. So, they do want to go to a family gathering and, hey, they want to make it a carb-up, it’s not the end of the world. Carbs are not the devil. It’s food. It’s fuel for your body. Whatever experience you’re in, enjoy the experience and live your life.

Leanne Vogel: Thanks. Thank you. That’s awesome. Thank you. Okay, so any last tidbits or tips for parents that are just struggling, or things that you don’t think that we covered?

Kate Bay Jaramillo: I will give you a really super simple treat recipe for an after-school snack. I mean, I know it’s cold now, and it’s December and we’re in the colder months. Although, in Miami, Florida, it’s always summer. For a cold treat, I love doing one cup of full fat coconut milk, half of a cup of raw almond butter, and then maybe about half of a tablespoon of xylitol, blend it up in the blender. Then I pour it into popsicle molds and freeze it. My kids love it, love it. I love watching them eat it, and I love that they love it. It’s a great one even to give them before bed, because the almonds have magnesium in it and it’s sugar-free.

Leanne Vogel: That is so great. I love that tip. I may actually just make that for myself.

Kate Bay Jaramillo: Yeah. I’ve got some in my freezer right now.

Leanne Vogel: You don’t need kids to enjoy this, folks.

Kate Bay Jaramillo: Exactly. You do not.

Leanne Vogel: Oh, that’s awesome. Well, thanks so much for being on the show today. I really, really appreciate it. Where can people find more from you?

Kate Bay Jaramillo: You can check me out on my website. I really wish I could just say my last name, but you’ll never find me that way. It’s so hard to pronounce. You can look me up, it’s Leanne, thank you so much for having me. I’m a longtime follower, listener, reader of yours and a huge fan.

Leanne Vogel: Thanks so much. Well, thanks for being on the show, and we’ll include the links to your products and things in the show notes, which everyone can get at Thanks again for coming, Kate.

Kate Bay Jaramillo: Awesome. Thank you so much.

Leanne Vogel: That does it for another episode of The Keto Diet Podcast. Thanks for listening in. You can follow me on Instagram by searching Healthful Pursuit where you’ll find daily keto eats and other fun things. Check out all of my keto supportive programs, bundles, guides and other cool things over at I’ll see you next Sunday. Bye.

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This entry was tagged: health, holistic nutrition, intermittent fasting, keto, keto diet, ketogenic, low-carb, paleo


Nutrition educator + keto enthusiast. I want to live in a world where every woman loves her body, nourishing fats are enjoyed at every meal, and the word “restriction” isn’t in the dictionary.

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