Podcasts about total fat

Why should I cook with less fat? Cooking with less fat is beneficial for several reasons: Healthier Dishes: Reducing fat, especially saturated and unhealthy fats, helps create meals that are better for your heart and overall well-being. Weight Management: Fat contains more calories per gram than carbohydrates or protein. Using less fat can help manage calorie intake and support weight management goals. Enhanced Flavor: Contrary to what some may think, reducing fat doesn't mean sacrificing flavor. You can use herbs, spices, and other flavor-enhancing techniques to create delicious and satisfying dishes. Diabetes Management: For people with diabetes, controlling fat intake is crucial for managing blood sugar levels and overall health. Remember, it's not about eliminating fat entirely but rather using it mindfully and opting for healthier fats when you do.     The Recipe of the Podcast Low-Fat Butternut Squash Soup Low-fat Butternut Squash Soup is an easy and healthy alternative to the rich and heavy cream variety! Made creamy using a blender, you would never guess there is no cream in this hearty fall soup! Ingredients 1 Medium Butternut Squash, peeled and cubed 1 medium onion, chopped 2 medium apples (cored and chopped coarsley) 1 medium carrot 1/2 tsp rosemary 1/2 tsp marjoram 4 oz olive oil 2 cloves garlic, minced 1 box (32 oz) Chicken or vegetable Broth 1 1/4 cups Fat Free Greek Yogurt pinch of kosher salt & pepper at the end as your finial seasoning Instructions 1.  In a large pot, combine squash, apples, broth, onion, carrots, rosemary, marjoram, salt and pepper. 2.  Bring to a boil over medium-high heat. 3.  Then reduce heat to medium-low and simmer uncovered for about 45 minutes. 4.  Use an emursion blender right in the pot or let cool, then put in blender and pulse until smooth. 5.  Add 1 cup of yogurt and pulse to combine. 6.  Return soup to large pot and reheat slowly being careful not to boil. 7.  Add more salt and pepper to taste if needed 8.  Transfer apple butternut squash soup to serving bowl and garnish each with a dollop of yogurt and roasted pumpkin seeds    YIELD 6 SERVING SIZE:1 Amount Per Serving: CALORIES:183 TOTAL FAT:16g SATURATEDFAT:10g SODIUM:218mg CARBOHYDRATES:8g FIBER:1g SUGAR:2g PROTEIN:2g     

In this episode of the Well Beyond 40 Podcast, we're diving into the crucial connection between your diet and hormone balance—especially for women over 40. Did you know that nearly half of all women experience some form of hormonal imbalance that can disrupt everything from mood and weight to sleep and stress levels? The great news is that what you eat can have a significant impact on restoring that balance. Join me as I share five powerful foods that can help you get your hormones back on track. We're talking about the surprising superpowers of certain vegetables and how they help manage estrogen levels and support detoxification. I'll also reveal a tiny seed that packs a punch in balancing estrogen and progesterone and why they should be a staple in your diet. Plus, we'll discuss foods with hormone-friendly fats and how these delicious options can improve everything from cell health to hormone receptor sensitivity. If you're looking for simple, practical changes that can make a big difference in how you feel every day, this episode is for you. Tune in to discover how these foods can help you look and feel your best, and take control of your health journey! FULL show notes: https://www.jjvirgin.com/5foodsforwomentoeat 7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst Vital Choice wild-caught seafood: https://vitalchoice.sjv.io/daKYGy Reignite Wellness™ Magnesium Body Calm: https://reignitewellness.com/products/magnesium-body-calm Reignite Wellness™ Plant-Based & Paleo-Inspired All-In-One Shakes: https://reignitewellness.com/collections/shakes Reignite Wellness™ Omega Plus: https://reignitewellness.com/products/omega-plus Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep Get 60 FREE delicious, protein-packed shake recipes in my Eat Protein First Smoothie Guide: https://jjvirgin.com/smoothie Study: 11 unexpected signs of hormonal imbalance: https://www.northwell.edu/obstetrics-and-gynecology/fertility/expert-insights/11-unexpected-signs-of-hormonal-imbalance#:~:text=Statistics%20show%20that%2080%20percent,manifested%20due%20to%20hormonal%20irregularities. Study: Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis: https://consensus.app/papers/vegetables-cancer-risk-epidemiologic-evidence-basis-higdon/76be881f2e415a40a80cf54675408bd9/?utm_source=chatgpt Study: Flaxseed Consumption Influences Endogenous Hormone Concentrations in Postmenopausal Women: https://www.tandfonline.com/doi/abs/10.1207/S15327914nc391_8 Study: Women and Omega-3 Fatty Acids: https://consensus.app/papers/women-omega3-fatty-acids-saldeen/b30be32ee8855035a5bb90779acdb013/?utm_source=chatgpt Study: Assessment of Total Fat and Fatty Acids in Walnuts Using Near-Infrared Hyperspectral Imaging: https://www.frontiersin.org/journals/plant-science/articles/10.3389/fpls.2021.729880/full Study: Walnuts, Long-Chain Polyunsaturated Fatty Acids, and Adolescent Brain Development: Protocol for the Walnuts Smart Snack Dietary Intervention Trial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8217431/ Study: Omega-3 ALA: https://walnuts.org/nutrition/nutrition-info/alpha-linolenic-acid/ Episode Sponsors:  Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products Go to qualialife.com/VIRGINWELLNESS to try Qualia risk-free for up to 100 days and code VIRGINWELLNESS for an additional 15% off  

This tasty vegan chilli is made with lots of healthy vegetables and is full of flavour. It's ideal for a cold Winter evening.The chilli is easy to make with a prep time of 15 minutes and approx. 45 minutes of cooking time. The chilli serves 4 people and can be frozen for later use. Serve with brown rice or a green salad and pitta bread.The chilli has 435 calories and 20.9 g of fibreNutritional values are as follows:Total Fat 10.8g; Saturated Fat 2.1g; Sodium 600mg; Total Carbohydrate 63.2g; Dietary Fiber 20.9g; Sugars 31.8g; Protein 14.8g You can download or print the recipe for free here Thank you for listening to my podcast. Check out my website at www.salisburynutrition.co.uk where you will find lots of easy-to-make, tasty vegan recipes. Follow me on Facebook and Twitter for more healthy eating tips. Buy my guide to becoming vegan - 'Easy Vegan' on Amazon Contact me at sharon@salisburynutrition.co.uk

  In today's podcast episode       1.     Cindy and I will share our experiences while traveling in Israel and departing the day after the attract on Oct. 7th We will explore the people, food, wine and some culture we experienced while there 2.    ‘What is Israeli Food?' Everybody who visits Israel adores the food – it's colorful, so much flavor,diverse and multi-cultured. Is there even such a thing as Israeli cuisine? We will try and answer this question, 3.     The recipe of the podcast Chef Robert's Chicken Shawarma Fancy a kebab? Strictly speaking, shawarma refers to something cooked on an open spit. Shawarma in Israel is almost universally good and it's pretty much guaranteed to be fresh and thoroughly satisfying. Try any variety of fillings and toppings offered (tahini, hummus, pickled turnips, and amba to name a few), served in a fresh pita.                 Chef Robert's Chicken Shawarma   Total Time   Prep: 20-30 minutes     Cook: 45 minutes  4-6 Servings       Nutrition Facts 4 Servings Calories 191 ·    Total Fat 6.71g ·    Sodium 493mg ·    Total Carbohydrate 26.67g ·        Dietary Fiber 7.82g ·        Sugars 6.60g ·    Protein 9.36g   Ingredients: To a mixing bowl add:  1/2 tsp Cinnamon 1/4 tsp Cayenne  1 tsp Cumin 1 tsp Garlic powder 1 tsp Black pepper 1 tsp Turmeric 1 tsp Cardamom 1 tbsp Paprika  1 tbsp Sumac 1 tbsp Salt   Mix to combine the dry ingredients, then add: Olive oil 4 tablespoons Lemon juice 1 tablespoon Sliced or chopped garlic 3 Cloves   Mix to form the marinade. Add boneless, skinless chicken thighs and breast ( cut in strips) 2 ½-3 pounds total weight. Mix to coat the chicken Cover bowl in clingfilm / plastic wrap Marinate 2-24 Hours Greek whole-milk yogurt 1 cup (about 236ml) Chopped garlic clove Sumac 1 teaspoon Cayenne pepper 1/8 teaspoon Salt 1/4 teaspoon pepper 1/4 teaspoon Lemon juice 1 tablespoon Instructions: 1.     Lay the chicken into a bread loaf pan (8.5 in. x 4.5 in.) press the chicken firmly in the pan and bake @375 degrees for apx. 45 min. The chicken mixture is ready when your thermometer reads 165 degrees. 2.    Let the chicken rest for 10 min covered, drain and discard the juices. 3.    Place a cutting board on top of the pan and carefully flip over. Remove the pan and slice the chicken loaf thinly   _ Serve… and ENJOY!        

A delicious stir fry that's low in calories but high in protein and fibre and is also an excellent source of calcium owing to the kale.This makes a nice evening meal and serves four people. It takes 10 minutes to prepare and approx 15 to cook.The nutritional values per portion are: Calories 393kcal, Total Fat 15.9g:, Saturated Fat 2.4g, Sodium 0.3mg, Total Carbohydrate 39.7g, Dietary Fibre 10.6g, Sugars 5.3g, Protein 26.9gI hope you enjoy this recipe, you can download a free copy at https://salisburynutrition.co.uk/podcast-recipies/ Thank you for listening to my podcast. Check out my website at www.salisburynutrition.co.uk where you will find lots of easy-to-make, tasty vegan recipes. Follow me on Facebook and Twitter for more healthy eating tips. Buy my guide to becoming vegan - 'Easy Vegan' on Amazon Contact me at sharon@salisburynutrition.co.uk

Please subscribe and share this podcast with another bread head. For more information about House of Bread, please visit www.houseofbread.com. To purchase the House of Bread recipe book, please visit https://houseofbread.com/recipe-book/ To take an on line class, please visit https://houseofbread.com/product-category/online-baking-class/ If you'd like more information about the franchise opportunity with House of Bread, please visit www.houseofbreadfranchise.com. For our Utube channel, please go here https://m.youtube.com/channel/UCXH5NgT8vpnAuSuZN5AxEQQ Recipe: One bowl, PASTRY flour 4 cups sugar 2 3/4 Cups salt 1 Tsp baking soda 1 and 1/4 tsp baking powder 2 and 1/4 tsp cinnamon 1 TBSP nutmeg 1 ½ tsp or 1/2 TBSP Mix together. Then move the dries to the side, or use a different container and add your wets. Milk 3/4 cup plus 1.25 T canola oil ½ cup plus 2 T eggs 3 pecan pieces 1 c apples peeled and chopped 2 c Combine DRIES TO WETS AND MIX GENTLY WITH HANDS. DO NOT OVER MIX OR HANDLE BATTER ROUGHLY OR THE QUICK BREAD WILL BE TOUGH. scoop loaf pans until approximately 2/3 full. Sprinkle about a tablespoon of pecans on top per loaf. Bake for 50-70 minutes. Nutritional Info Servings Per 3 OZ (AVERAGE SLICE SIZE) Calories: 157.5 Total Fat: 6.3 g Cholesterol: 13.5 mg Sodium: 199.3 mg Total Carbs: 23.6 g --- Send in a voice message: https://anchor.fm/house-of-bread/message

The 7 Worst Keto Vegetables https://rockthatketo.com/the-7-worst-keto-vegetables/ (https://rockthatketo.com/the-7-worst-keto-vegetables) Before the list, I want to get one thing straight. In Keto, carbs are carbs. When you are counting your carbs, vegetables are equal to sugar. However, and it’s a big however, when discussing your health, all carbs are definitely NOT equal. Without even knowing any science, your own common sense will tell you that broccoli is not equal to refined sugar. So we are not trying to tell you that the vegetables on this list are worse than refined carbs of any kind.  We are only talking about carb content in the keto diet.   Why is this important? Because with very few exceptions,  any vegetable is better than any refined carb. This discussion is only from the point of view of staying in keto.  The List With that in mind, here are the “worst” 7 keto vegetables. 1.  Corn - 20g net carbs) Serving: 2/3 cup |  Protein content: 3g|  Cal: 100 | Total Fat: 1g | Total Carbs: 21g -1g fiber, 5g sugar 2.  Peas - 9g net carbs Serving: 1/4 cup |  Protein content: 4g| Cal: 70 | Total Fat: 1g | Total Carbs: 12g - 3g fiber, 6g sugar 3.  Acorn squash - 13g net carbs Serving: 1 cup (cubed, raw) | Protein content: 1g| Cal: 56 | Total Fat: 0g | Total Carbs: 15g - 2g fiber, 0g sugar 4. Butternut squash - 13g net carbs Serving: 1 cup (cubed, raw) |   Protein content: 1g | Cal: 63 | Total Fat: 0g | Total Carbs: 16g (3g fiber, 3g sugar) Want More?5. Parsnips - 13g net carbs Serving: 1 cup | Protein content: 1g | Cal: 75 | Total Fat: 0g | Total Carbs: 18g (5g fiber, 5g sugar) |  6. Yams - 32g net carbs Serving: 1 yam | Protein content: 2g |  Cal: 158 | Total Fat: 0g | Total Carbs: 37g (5g fiber, 1g sugar)  7. Potatoes - 24g net carbs Serving: 1 medium potato | Protein: 3g | Cal: 110 | Total Fat: 0g | Total Carbs: 26g (2g fiber, 1g sugar) |  Don’t Be Too Hard on TheseIf you end up eating these vegetables, nothing bad will happen. It’s all about the carbs.  Even the title “The 7 Worst Keto Vegetables” is only talking from within the keto diet. Anyway, try to stay away from these, and go with their lower carb counterparts.  If you like these tips and would like to get more tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

I've known Cindy for many years. She's the real deal: kind, gracious, humble, and a successful businesswoman. And she loves Jesus!Cindy Langford's legacy:To be kind because you never know another person's entire story.To remind our kids (and ourselves) that wherever you are, there's Jesus!To recognize that hard times are preparation for exciting times of service for God."I've felt weak and powerless and on my knees. But I have courage in Him. I have hope in Him.My eyes are open, My head is up, and I can't wait to see how God is going to use me." - CindyCindy Langford is a Pampered Chef Executive and I call her the PC Queen! Always gracious, accepting and loving. She lives what she preaches. Anyone on her team is privileged and blessed. ::::::::::::::One of Cindy's favorite recipes: Chicken & Broccoli Braid1 cup (250 mL) chopped broccoli florets2 cups (500 mL) chopped cooked chicken breasts (see Cook's Tip)½ cup (125 mL) diced red bell pepper1 cup (250 mL) shredded sharp cheddar cheese½ cup (125 mL) mayonnaise2 tsp (10 mL) All-Purpose Dill Mix1   garlic clove, pressed¼ tsp (1 mL) salt2 pkgs (8 oz or 235 g each) refrigerated crescent dough1   egg white, lightly beaten2 tbsp (30 mL) slivered almondsDIRECTIONSPreheat the oven to 375°F(190°C). Chop the chicken and broccoli using a Food Chopper, and place the mixture in a Classic Batter Bowl. Chop the bell pepper using a Utility Knife, and add to the Batter Bowl. Press garlic over the vegetable mixture using a Garlic Press.Shred the cheese using a Rotary Grater, and add it to the vegetable mixture; mix gently. Add mayonnaise, Dill Mix, and salt and then mix well using a Mix ‘N Scraper®.Spread the filling evenly over the middle of the dough. To braid, lift two opposite strips of dough up, twist once, then lay over filling so that the ends meet at the center. Lightly pinch the ends together. Continue alternating strips to form a braid. Tuck ends up to seal at end of braid.Brush the egg white over the dough using a Chef’s Silicone Basting Brush. Sprinkle the braid with almonds. Bake 25-28 minutes or until deep golden brown. Cut and serve using a Slice 'N Serve®.Yield:10  servingsNutrients per serving: Calories 360, Total Fat 24 g, Saturated Fat 6 g, Cholesterol 40 mg, Carbohydrate 19 g, Protein 16 g, Sodium 530 mg, Fiber 1 g U.S. Diabetic exchanges per serving: 1 starch, 1 vegetable, 1 1/2 low-fat meat, 3 fat (1 carb)   :::::::::::::::::  How to invest in what matters beyond ourselves. We have one life - let’s make the most of it for God, others, and eternity.Subscribe:Choose one of these popular free listening services, and subscribe there:  For further thoughts on faith, food, and legacy--follow Sue at Welcomeheart.com

How to find a quality protein bar, the top reasons for getting unmotivated and how to overcome them to stay on track to your best body ever!A cardio challenge for you! It's probably not what you think!MOTIVATIONEver wonder why you get unmotivated?There are many theories on this, so let's look a a few of them. You can get unmotivated by not knowing what to do and by lack of clarity (get a PowerMakeover session with me) about what you truly want. These go hand in hand, because if you aren't clear on what you want, then you won't know what to do! Lack of clarity (about what you truly want) You may “want to get in shape” or “lose weight” but those are vague and don't allow you to find a focus plan. You know that when setting goals you need to be realistic and specific.   If you can't picture what you want and be able to put it in words, then you can't plan for it!Your mind and body really don't want to leave their comfort zone, aka familiar zone. That's why you keep doing the same things over and over and get no results on your body. For things to change you & your approach/methods need to change. This can cause conflict with your mind and body! Which is why you may blow a diet or skip workouts, because subconsciously your mind and body sabotage you to not change or not leave the comfort zone. If you've ever said “I don't know why I lose motivation” then this is you!If you’re unclear about what you want to accomplish, then you’ll lack motivation to take action because your mind and body would rather stay in your current world.How do you change this mindset? You need to be specific, realistic and have a clear vision of what you want to look like or what y ou see as success. For example, you are currently a size 16 and want to fit into a pair of size 10 pants. Realistic? Yes! Specific? Yes! Now your time frame for completion may change or be revised but this is a good start!With this info you can move onto the next motivation killer which is :Not knowing what to do!You may finally have an end-goal that is specific and realistic , but if you don't take time to break it down into smaller goals, you’ll get lost, confused and unmotivated when it’s time to take action. You need to have a plan.Honestly, a lot of people hire me to give then a plan! My plans give them the ability to focus on what they need to do in the gym &/or at the dinner table to get results. The can have confidence in the plan because my success rate is so high! Fitness can be just like financial planning. Sure you may know how to save money, but you'd go to an expert if you specifically had the goal to have 500K by the time you are 60 years old right? Sure you may be able to figure out a plan, but you'd always second guess if it would work or not.  So instead of doing it your self you go to a financial adviser or planner. Fitness is the same concept. You may think you know how to get in shape, but don't follow through because you lack the confidence in your plan. You do it for a while, but then quit and don't reach your goals. If you want to keep your motivation flowing steadily through all stages to get to your goals, take time to create clear plans. If this is out of your league, then hire a pro to guide you. When you do have a plan set, schedule your plans into your calendar. Have them help you with all the concerns and/or excuses that you have had in the past. NUTRITIONWhether it’s fueling up before hitting the gym or taking a midday snack break to avoid the 2 p.m. lull, high-protein snacks are the tastiest way to keep on going. Protein snacks are the perfect way to fill up just enough, and give us longer-lasting energy than the usual, carb-heavy options. The difference between a snack that has staying power and one that leaves you hungry an hour later?PROTEIN!  Protein is a hunger-busting nutrient because it slows your digestion and keeps maintain steady blood sugar levels. Research shows protein helps keep cravings away, too. Protein helps with weight loss since it increases the feeling of satisfaction in your stomach. Of course, when you feel satisfied, you're better able to stick with your meal plan.If you are on the run what can you grab that will fit the bill? You see “protein” bars and think, “Yes, that's perfect!” Except that all protein bars are not perfect (or equal). And they may be called high-protein/low-carb bars, meal replacement or energy bars. So here's run done on what to look for in a protein bar and how to tell if you'd be better off with a candy bar! Protein Bar Criteria 1. Check the carb to protein ratio-to be a balanced protein bar, there should not be more than twice the carb grams to protein.                 For example: 10 grams of protein and 30 grams of carbs or more = BAD                                       10 grams of protein and 20 grams of carbs or less = GOOD2. Check the first few ingredients: You should be able to pronounce or identify what they are.3. Check the ingredients for the protein source: Is it whey (good), egg white (good), egg (good) or soy (good, but not for weight loss especially in women)4. Is there fiber? (look under the total carb section of the label) Even 2 grams can have a positive impact!5. How much sugar? (Also, look under the total carb section of the label) it should be less than half the total carbs.6. Check the Total Fat grams: It should be less than the protein grams.7. Check the trans fat: Should be zero, zip, none!Here are some of my favorite protein bars based on their numbers! Sure, they taste fine to me, but I'm not fussy when it comes to good nutrition on my “emergency” foods like bars.  If you are going to get fussy about the taste, then weight loss is not as important to you as you think! Amazon.com WidgetsTRAININGThere's still time for you to take the summer survey! Find it on the homepage of FitnessMakeover.com or click here.   Let's review a few of the survey stats and then I'll explain why we are revisiting this topic!From the survey, it seems that most of you could exercise between 3-7 days a week for 45-60 minutes. And that many of you have been working on their goals for several years or even FOREVER! No wonder you're frustrated with getting little or no results!From those stats, we might conclude that most people have the time and resources to get in shape, yet find motivation to be the big obstacle.Survey says:  Biggest obstacles to getting in shape: Frustrated with little or no results ....... 59%Lack of motivation..................................55% Survey says:  Areas that most of you need help:Motivation.......41%Training...........38%Nutrition..........21%The problem with motivation is that it is not concrete or tangible. With training you either do it or you don't and with nutrition you either eat it or you don't. Clear cut there!Yet doesn't it seem odd that you'll say fitness, or losing weight or getting in shape is important to you and yet you are not motivated?What does that mean?Are you more motivated to get dressed each morning than get in shape?Are you more motivated to brush your teeth daily than to lose weight?Answer this question:Are you more motivated to get dressed and brush your teeth than to lose weight or exercise? No, probably not. So what's the deal? The difference is habits. You don't think about getting dressed or brushing your teeth, you just do it. It's a habit. Yet you'll debate about going to the gym and often talk yourself out of it, right?Maybe you manage to drag yourself to the gym but do the same routine over and over. Hmm still not seeing changes?? So what do you do?STOP doing the same things and take a leap of faith and do something new? You may need help, instruction or direction from someone who has been there and done that!BOTTOM LINE FOR RESULTS:  MAKE A CHANGE!!!Here's the change I want you to do for the next week or 2 weeks:NO CARDIO!!! That's right, stop the cardio and focus on weight training. Use supersets, and/or the programs I put for you to download below. Take little to no rest between exercises and you will get a cardio workout! In doing this challenge, you will help boost your metabolism! Be sure to push yourself on the weights! Always use a weight that you can get the desired number of repetitions from and that challenges you the last 2-3 reps.Are you up to the challenge? Hit me on Facebook.com/fitgirlusa or comment below if you are ready to make that change! Side note: Check out TotallyUniqueGifts.com to see what else I've been doing lately! Cool Stuff!!!Free Weight Loss Workout Program and Log! Download, click here!Here's what I want you to do:Listen to the episode,  download the Weight Loss Workout Routine and take the Cardio Challenge! Then, comment here or on the Facebook Page if you are taking the challenge! Episode Get all the most recent episodes on iTunes or download this episode here: Fit 229: Take the Cardio Challenge, Learn to Spot Quality Protein Bars and How to Stay Motivateddbwebpink-200x200   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

Pinterest workouts yeah or nah? Has the Pumpkin spice food craze gotten out of hand? Take the next step in creating a lasting change in your motivation!Check out the new, improved QuickFit Club! TRAININGWorkouts on Pinterest, some are good, some are a waste of time. Unfortunately, there is so bogus advice on toning, fat loss and expectations of results! Sorry, but fire hydrants don't do squat! [Pun intended] You won't see lean legs in 5 days and you won't lose 10 pounds in 10 days with most of these programs.Below are links to the ones I spoke about in this podcast episode:Squat related workout: https://www.pinterest.com/pin/468655904944545085/ Leg Lift workout  https://www.pinterest.com/pin/375558056403846994/Listen to the podcast and find out if these workout or not! NUTRITIONPumpkin spice craze! Click here to see a list of 58 items in the pumpkin spice flavor!  There's a full list of 58 things such as cheerios, special K peeps, marshmallows bagels, pretzel nuggets and more! Here's the LATTE calorie info for Size: Grande 16 oz. [from Starbucks] and some other specialties:Drink;  total calories; calories from fatPumpkin Spice Latte, Nonfat, No Whip           260        5Pumpkin Spice Latte, Soy Milk, No Whip        310       45Pumpkin Spice Latte, Whole Milk, With Whip  420       160Caffe Latte, Nonfat, No Whip                        130        5Pumpkin Muffin Dunkin DonutsCalories: 550 Total Fat: 24 gPumpkin Pie Donut- Dunkin DonutsCalories: 380  Fat: 20grams FatIf you have ever seen a Pumpkin Pie Donut (not the pumpkin glazed one, I've seen that) send me a tweet or comment and describe how it looked!Real pumpkin nutrition:1 cup (116 grams=4 oz) and just 30 caloriesPumpkin seeds-1 cup (64 grams) cals-285fat 12 g: 2.3 g sat/6g polyunsat/3.9 monounsat carb 34g (fiber 12g) prot 12gQuestion Of the day: What is your favorite pumpkin spice food or drink? Is there another flavor that screams "Fall Season" to you?MOTIVATIONNow you are ready to change!Step 1: Fix Your Self TalkLearn more in this episode about how toacknowledge your emotionslook for the originchange your self-talksupport yourselfGet all the most recent episodes on iTunes or download this episode here:Fit 244: Pinterest Workouts, Pumpkin Spice and How to make a change!Comment here or be social with me! Amazon.com WidgetsGrab my new book, (available in paperback) "Mindset Makeover," available at The Book Patch.com.

Hey Weight Loss Nation! www.TheWeightLossNation.com It's a 5 Minute Snack Day and I have a great alternative to "Chicken."  Today's Snack is called....... "Take Out" Turkey Kabobs! When you're ready to run out of the house & need to bring a lite lunch or Snack with you......This will suffice! Grab a “Take Out” Turkey Kabob with you! Ingredients 12 - 16 oz of organic grass fed, pasture raised or ranch raised ground turkey   (93% Lean 7% Fat)   Whole Foods 365 Brand, Murray’s in the North, Bell & Evans, Publix Green Wise…these are examples of companies who are practicing high animal welfare standards.                                         ¼ Cup Rolled Oats (not instant too much processing)                                                                                                                 1-1/2 tsp  Chili Powder  (I like Simply Organic Brand)   Ingredients - ORGANIC CHILI POWDER, ORGANIC CUMIN, ORGANIC OREGANO, ORGANIC CORIANDER, ORGANIC GARLIC, ORGANIC RICE CONCENTRATE, ORGANIC ALLSPICE, ORGANIC CLOVES 1 tsp   Sea Salt    whatever color Sea Salt you want!                                                                                                                      1 tsp   Fresh Ground Pepper   Instructions Take 6 skewers and soak in water overnight. This prevents the skewers from burning in the oven                                                                                                  Pre Heat Oven to 400                                                                                                                                                                     In a large bowl, combine turkey, chili powder, rolled oats & salt and pepper. Shape turkey mixture into four large meatballs, then press each meatball around the bamboo skewers to form kebabs. Place on a lightly oiled baking sheet or use parchment paper or …..even better…..buy Copper Grill & baking Mats on Amazon For around $14.   Copper Grill Mat They are easy to use, re-usable and dishwasher safe. Remember Nation…..it’s ALL about EASY Cooking EASY Cleanup on Weight Loss Nation! This is REAL Life people You can also buy the bamboo skewers on Amazon. I bought 500 8” Bamboo Skewers for $7.99 on Amazon Bamboo Skewers Just make sure you soak the skewers you are going to use for baking or grilling ….. before using them! They can burn people!     No Accidents Please! Ok….Take the Turkey Kabobs and Bake the Kabobs  in oven until cooked through, about 12 - 15 minutes. Leave the Turkey on the Kabob and put them in the fridge, individually wrapped in Saran Wrap. Grab one when you are running out the door for your lite lunch or a QUICK SNACK! Nutrition Facts   Serving Size    1 Skewer  (cooked from 4 oz)  Amount Per Serving Calories 145 Total Fat  7.1grams Total Carbohydrates  3.5 grams Dietary Fiber .5 grams Sugars    0 grams Protein 17 grams Sodium 60mg  Iron  10%   Potassium 181mg  Vitamin A  1%    Calcium  3%    Vitamin D   1%      Vitamin B-6    25%      Vitamin B-12    18%      Magnesium    6%   Hey Weight Loss Nation! www.TheWeightLossNation.com If you are ready to "finally" lose weight and keep it off forever, you need to "join Weight Loss Nation." You know the adage....."It takes a village to raise a child." The concept is the same with weight loss! Would you rather continue "yo-yo dieting" by yourself and not be able to go out to a restaurant with friends, since you know you will "struggle" with food choices? Are you happy with losing weight only to gain it back again? Do you have too much "stress" in your life? I've said all of those things and I've had every excuse in the book on why I couldn't keep weight off. Or....... Would you like to be part of a "Village" of people, who are just like you and will be there to support you every single day in a private community? Weight loss Nation has a collaboration of experts in the fields of Nutrition, Mindset, Movement, Weight Loss, Yoga, Fitness, Meditation, Emotional Eating and Post Traumatic Stress! When you become a member of Weight Loss Nation, you have access to these experts to answer your questions! Weight Loss Nation Members* have access to recipes, cooking videos and exercise videos. Weight Loss Nation participates in “Meet Ups” in the Tampa Bay, Florida area. Our Private Facebook Forum is a "no judgement zone," where you can feel safe and comfortable in sharing your comments and feelings. So.....what are you waiting for? Go to www.TheWeightLossNation.com and take the life-long journey with me and finally lose the weight forever! Members* are Weight Loss Nation Pro Support and/or Lifetime Members https://goo.gl/aJrpZT    Nutrition Disclaimer These show notes are written and produced for informational purposes only. Statements within this site have neither been evaluated or approved by the Food and Drug Administration nor a health practitioner. This site is not intended to diagnose, treat, cure or prevent any disease. Content should not be considered a substitute for professional medical expertise or treatment. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. The writer(s) and publisher(s) of this site are not responsible for adverse reactions, effects, or consequences resulting from the use of any recipes or suggestions herein or procedures undertaken hereafter. This website, www.TheWeightLossNation.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and should not be construed as a guarantee. This information is a product of online calculators such as MyFitnessPal.com, CalorieCount.com, Nutrifox.com, as well as from other sites.  Although TheWeightLossNation.com attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe.   Different online calculators provide different results depending on their own nutrition fact sources and algorithms. Furthermore, I am neither a chef nor a cook and I don't pretend to be. I'm also not great in Math! Under no circumstances will Weight Loss Nation LLC. be responsible for any loss or damage resulting for your reliance on nutritional information, or any other information from this site, or the www.TheWeightLossNation.com website. Information is offered as an opinion and information may not be accurate. Due your own due diligence and make your own conscious decisions.

Hey Weight Loss Nation! You asked for it.....info on snacks....and I'm giving it to you! I'm adding 5 Minute Snacks to help you Snack Healthier! Today, I'm talking about one of my favorite snacks...... Hummus....specifically Sabra Roasted Red Pepper Hummus is my favorite! Here's the info on Sabra Roasted Red Pepper Hummus Sabra Roasted Red Pepper Hummus INGREDIENTS Cooked Chickpeas [Chickpeas (Garbanzos), Water], Tahini (Ground Sesame), Non-GMO Soybean Oil, Red Bell Pepper, Garlic, Salt, Non-GMO Citric Acid, Potassium Sorbate Added To Maintain Freshness, Natural Flavors. NUTRITION Serving Size:2 Tbsp (28g /1oz) ·         Amount per Serving ·         Calories                                      70 ·         Calories from Fat                         45 ·         Total Fat                                      5gms ·         Saturated Fat                              1g ·         Trans Fat                                    0g ·         Cholesterol                                 0mg ·         Sodium                                      125mg ·         Total Carbohydrate                      4g ·         Dietary Fiber                               1g ·         Sugars                                        0g ·         Added Sugars                              0g ·         Protein                                        2g ·         Potassium                                    2% ·         Iron                                             4%   Go to the Sabra Website for more info on different  Hummus Flavors! www.Sabra.com Looking for more info on Weight Loss Nation? Go to our website and join us! www.TheWeightLossNation.com

Lisa sits down to talk with Caroline Toews about the Freestyle Libre, which is a continuous glucose monitoring system. Caroline talks about the work-arounds she has implemented to allow her to successfully use the device. If you’d like to learn more, you can visit the manufactureror’s website. You can also use this link to create an account or upload your data. If you would like to contact Caroline, you can email her.In FitnessSpeak, Mel talks about how to perform Breath of Fire, which she has found quite helpful.Finally, Peggy makes Tikka Masala in the crockpot to round out the podcast with a Let’s Eat segment. The recipe is below.Chicken Tikka MasalaIngredients1 pound skinless chicken thighs1 15-ounce can lite coconut milk1 15-ounce can diced tomatoes1 tablespoon fresh ginger, grated2 tablespoons garam masala1 tablespoon ground turmeric1 tablespoon ground cumin2 cups cooked brown riceDirectionsPlace chicken, coconut milk, diced tomatoes, ginger and spices in a slow cooker; stir to combine. Cook on high for 4 hours or low for 8 hours. Serve over brown rice.—-Serves: 4 | Serving Size: 1/4 recipePer serving: Calories: 321; Total Fat: 12g; Saturated Fat: 7g; Monounsaturated Fat: 0g; Cholesterol: 95mg; Sodium: 133mg; Carbohydrate: 37g; Dietary Fiber: 3g; Sugar: 1g; Protein: 25gCheck out our Eyes-Free Fitness iOS App for workouts, podcasts, and our blog. You can comment on our Facebook page, follow us on Twitter, or subscribe to our informative chat list.

Hey Weight Loss Nation!   www.TheWeightLossNation.com   ARE BRUSSELS SPROUTS FROM BRUSSELS?   Brussels Sprout are part of the “wild cabbage” & “mustard seed” family. According to the “New World Encyclopedia,” Brussels Sprout were likely cultivated in Ancient Rome and possibly as early as 1200 B.C. in Belgium’s Capital City - Brussels. So.....YES....Brussels Sprout comes from Brussels, Belgium! There is written documentation of Brussels Sprout as early as 1587, being used as a vegetable crop and it is believed Brussels Sprout originated from a mutation from the “Savoy Cabbage.” The vegetable grows as a “Stem,” which the “sprouts” grow into a “cabbage-like” head. Many rows of sprouts are produced on a single…..long…..stem.  The leafy, green buds look like miniature “cabbages.” There are two main varieties that are grown. One is the “tall” variety, which stands 2-4 feet tall…..and the second is the “short” variety, which grows to a maximum of 2 feet tall. Brussels Sprout like “cool” temperatures and produces best at between 60-65 Degrees Fahrenheit. Fields are ready for “harvest,” between 90 days to 6 months. Depending on the variety, a Brussels Sprout “stalk,” can product 1 ½ - 3 pounds of Brussels Sprout per Stalk! That’s a lot of Brussels Sprout! Brussels Sprout were brought to the U.S, around 1800, when French Settlers brought them to Louisiana. Commercial production began in the Louisiana Delta around 1925, and production was moved to mid-California in 1939. Some of the production was also moved to New York in the same year. Much of the U.S. production of Brussels Sprout is in California, with a smaller percentage grown in Skagit Valley, Washington, where cool springs, mild summers, and rich soil is perfect for the Brussels Sprout.  An even smaller percentage is grown on Long Island, New York, where it is also cool in spring and fall. Currently, there are several thousand acres planted in coastal areas of San Mateo, Santa Cruz, and Monterey counties of California which offer an ideal combination of coastal fog and cool temperatures year-round. About 80 to 85 percent of U.S. production is for the frozen food market, with the remainder for fresh consumption.   NUTRITIONAL INFORMATION AMOUNT PER SERVING -  1 Cup  =  88gms.   Calories 38   Total Fat 0.3 g 0% Saturated fat 0.1 g 0% Polyunsaturated fat 0.1 g   Monounsaturated fat 0 g   Cholesterol 0 mg 0% Sodium 22 mg 0% Potassium 342 mg 9% Total Carbohydrate 8 g 2% Dietary fiber 3.3 g 13% Sugar 1.9 g   Protein 3 g 6%   Vitamin A 13% Vitamin C 125 % Calcium 3% Iron 6% Vitamin D 0% Vitamin B-6 10% Vitamin B-12 0% Magnesium 5% Vitamin K         195%                 HEALTH BENEFITS   Brussels Sprout contain Sulfur Compounds that not only give it its “bitter” taste, but also combat cancer cells. Brussels Sprout have shown promising results in studies, with pancreatic cancer as well as melanoma cancer cells. Brussels Sprouts also contain a lot of “chlorophyll” which gives the plant its GREEN color. Chlorophyll has been shown in studies to block the cancerous effect that “charred” meats generate. 1 Cup of Brussels Sprout gives you a great amount of Calcium & Vit K. Vit K and Calcium are necessary for Bone Strength & Growth. Brussels Sprout contain an “anti-oxidant” called “alpha-lipoic acid,” which studies have shown help lower glucose levels, increase insulin sensitivity and prevent oxidative stress – which means………   “Brussels Sprouts” are part of WLN’s PAC MAN Family! That’s right………Brussels Sprouts are a SUPER FOOD! The alpha-lipoic acid will help search, sound the alarm & fight mutated cells, cancer cells, bacteria & viruses in your body! Brussels sprouts belong to the few vegetables that have protein in them, providing a whopping 4gms of protein in a 1 Cup Serving! They also have a huge amount of Vit C and Vit A, which help you have healthy vision and skin! 1 Cup of Brussels Sprout will provide you with 195% of your daily Vit K allowance, and 125% of your Vit C daily allowance. That’s one Super Food! Friday, on.....Concoction Friday.....I'll be giving you a Brussels Sprout recipe that you can try at home. I haven't had "Brussels Sprout" in like.......50 years!  I'm not kidding! This is going to be a BIG step for me to take! Let's see if I still HATE Brussels Sprout.....or.....if I am adult enought to have the ability to eat a "Super Food" like Brussels Sprout! Thinking about becoming a Member of Weight Loss Nation? I developed "Weight Loss Nation," because I saw the need to help thousands of people, who are struggling with losing weight and living unhealthy. I knew if I started a journey that would lead me to a long-term healthy lifestyle, I could ask "anyone" to walk with me on the same journey and have the same results! Listen to the "Weight Loss Nation" Podcast.  Follow me on the journey to a long-term healthy lifestyle. I promise I will get you there! You may already be on your journey. If so, join me and let's walk the journey together.  The Weight Loss Nation If you don't know how to start the journey towards a long-term healthy lifestyle, keep listening to the Weight Loss Nation Podcast. You will learn about food....REAL food. You will learn what effect different foods have on your body.  You will hear from experts, authors and people just like you and me.......telling their story of living an unhealthy lifestyle and what they did to change that. So… go to www.TheWeightLossNation.com and become a member! I look forward to seeing you in the private FB community and on the monthly seminar! Thanks so much for listening Nation! I know you have choices…..I want to provide you with everything you need to have a long-term healthy lifestyle! If you have any questions…….just ask…send your questions to –Support@TheWeightLossNation.com I’ll personally answer them! I’ll speak with you soon! Have a happy, peaceful & healthy week! Diane

Hey Weight Loss Nation! www.TheWeightLossNation.com Today is Concoction Friday Nation! I have found a recipe on the internet for you......that I'm hoping you'll like....It is called "Blueberry Glazed Salmon" I didn't think it sounded good either when I first read it....but.....it was easy, quick to make and.....it tasted Good!  Give it a try.....I think you'll be pleasantly surprised. INGREDIENTS 1 Cup of Fresh Blueberries 5-6 Fresh Rosemary Leaves 1 TBLS of Raw, Organic Honey 1 TBLS of Balsamic Vinegar 2 tsp of Lemon Juice 1/2 tsp of salt 1/2 tsp of fresh ground black pepper 4 Wild Caught Salmon Fillets   INSTRUCTIONS 1. In a small saucepan....add the blueberries, rosemary, honey, balsamic vinegar, lemon juice and 1/2 tsp of salt. Place over medium heat. After it simmers, raise the heat a tad so it doesn't "rapid boil." Let it cook for 15 minutes. The blueberries will release it's juices and the sauce will thicken. 2. Place an oven rack about 6" from the broiler and put aluminum foil on a baking sheet. 3. Pat the Salmon Fillets dry with a paper towel. Sprinkle Salt & Pepper on both sides of each fillet. 4. Place the Salmon Fillets on the baking sheet (skin side down). 5. Brush a thin layer of the blueberry glaze on top of each fillet. Place the fillets under the broiler fro 3 minutes. 6. Brush an additional layer of blueberry glaze on the Salmon Fillets. Place back under the broiler for about 3-5 minutes.  You'll know the fish is cooked when you place a fork into the fillet and it "Flakes" Optional Side Dishes: 1 Cup of Black Rice Steamed Broccoli with minced garlic & fresh squeezed lemon juice  Steamed Green Beans with fresh squeezed lemon juice   NUTRITIONAL VALUE OF BLUEBERRY GLAZED SALMON Calories - 157 Total Fat - 4.1gm Carbohydrates - 6.8gms Fiber - .6gms Protein - 23 gms Enjoy Nation! Interested in joining Weight Loss Nation? Go to our website www.TheWeightLossNation.com and check us out. I'd love to have you walk the journey with me! Have a happy, healthy & peaceful week!

Hey Weight Loss Nation! It’s Ground Hog Day! Punxsutawney Phil saw his shadow this morning…..so……. that means 6 more weeks of winter! It’s also Concoction Friday Nation! Today……I’m talking about how healthy Peanut Butter is! www.TheWeightLossNation.com Become a member of Weight Loss Nation Tampa Bay today....for only $20.18 a month for the next 12 months! Here's the link:  Weight Loss Nation Tampa Bay Members  Today's show is sponsored by Allison Hollister - Licensed Massage Therapist, who specializes in Therapeutic Bodywork Therapy in Tampa, FL. If you are in PAIN, and you cannot move your body.....YOU need to call Allison Hollister. She will get rid of the source of your pain, so you can start doing activiites that you love to do! Live in Tampa? Contact Allison at AlliHollister@gmail.com or schedule an appointment at 813-417-3628 Peanut Butter is one of my favorite satisfying foods to eat.                                               Today, we take it for granted on how easy it is to go from the thought of… ”I feel like eating some peanut butter” ……… to either walking into the kitchen and opening up a jar or having it delivered to your door within 2 hrs. by ordering a jar on Amazon Pantry. Peanut Butter is a healthy food and we have Four Men to thank for bringing us this delicious food we enjoy today The four men are: Marcus Gilmore Edson of Canada, John Harvey Kellogg, Ambrose Straub of St. Louis, Missouri and chemist Joseph Rosefield. In 1884, Marcus Edson developed a process to make peanut paste by “milling” roasted peanuts between two heated plates. A year later, The famous cereal maker, Kellogg, received a patent for a technique he developed for making peanut butter with raw peanuts in 1895. Dr. Straub is responsible for patenting a peanut butter making machine in 1903. Peanut butter was introduced to audiences at the 1904 Universal Exposition in St. Louis at C.H. Sumner’s concession stand. Now….96 years later… the man responsible for bringing us peanut butter the way we know and love today… was Joseph Rosefield.   In 1922, through homogenization, Rosefield was able to keep peanut oil from separating from the peanut solids. The rest they say……..is history! Have you ever heard someone say……”They get along like oil and vinegar! What that means….is that oil and vinegar generally don’t mix well together.                        That’s why most Milk is HOMOGENIZED. The physical process breaks down the fat molecules in cream into smaller ones, so that the smaller fat molecules can spread evenly throughout the milk.  This allows the cream and milk to stay together. The same thing is done with Peanut Butter. HOMOGENIZATION allows the oil in peanut butter to mix with the crushed peanuts. Rosefield later sold the patent to a company that began making Peter Pan peanut butter. Rosefield decided to go into the Peanut Butter business for himself …..selling the Skippy peanut butter brand through his Rosefield Packing Company. He also supplied peanut butter for military rations during World War II NOW……let’s take a look at different kinds of Peanut Butter. I grew up on Skippy Peanut Butter or Jif Peanut Butter. Whichever my mom had a coupon for. Now that I’m living a healthy lifestyle…..regular Skippy or Jif Peanut Butter wouldn’t be one of the healthiest choices to make. Let’s take a look at a jar of  Jiff creamy peanut butter…… Here are the ingredients…… Roasted Peanuts and Sugar. Contains 2% or less of……Molasses,.,,Fully Hydrogenated Vegetable Oil …..which means hydrogen is added to break down the fat molecules to produce a more solid saturated fat. The process of Fully hydrogenated produces NO TRANS FATTY ACIDS, which is less harmful to your body than Partially hydrogenated fats. The serving size is  2 Tablespoons. There are 190 calories per serving. Total Fat is 16gms                                                                        Contains  2.5 gms of saturated fat  & there are NO Trans Fat. Saturated fats are simply fats that stay solid at room temperature. We see mostly saturated fats in animal fat. The marbled fat you see in a steak or the fat on a piece of chicken. Trans fat which are also known as Trans Fatty Acids….. when Hydrogen is added to the oil to help make it a solid. You see Trans Fats in Margarine or Crisco Oil. There is NO Cholesterol …..one serving has 105mg of Sodium. There are 8gms of Total Carbs…….there are 2gms of Fiber ……and……3gms of Sugar, which is ADDED. There is 7 gms of Protein in a serving Each serving contains ….20% Niacin…..10% Vitamin E …..4% Iron….and…..2% Riboflavin. Since the Jiff Peanut Butter is Fully Hydrogenated…..you do not have to refrigerate it. You can store it in your pantry and the peanut butter will stay a solid. Now……let’s look at my favorite peanut butter. I LOVE the brand “Once Again” The Once Again Company began in 1976 in rural Nunda, NY.    The company is “Employee-Owned”  I LOVE THAT! I happen to love…. the Once Again Creamy Peanut Butter Here are the ingredients: Dry Roasted Blanched Organic Peanuts, Salts. That’s it. That’s the ingredients Peanut Butter should have ……Period! No Fully Hydrogenated Vegetable Oil…….so that means the Oil and Peanut butter IS separated. You will need to “Stir” the Peanut Butter to mix the oil and peanut butter. I refrigerate the peanut butter after stirring and that helps keep the peanut butter a solid. Now for the nutritional value ……. Serving Size is the same =  2 Tablespoons There are 201 Calories per serving. Total Fat is 16 gms Saturated Fat is 3 gms and there is NO TRANS FATS There is NO Cholesterol and each serving has 50mg of salt. There are a total of 7gms of carbs…….2 gms of Fiber ….and…..2 gms of sugar. There is 9 gms of Protein! Each serving has … 10% Folate……4% Potassium…..4% Iron…. And 2% Calcium If you are interested in buying “Once Again” Peanut Butter….. go to their website  You can buy Once Again products on line at www.onceagainnutbutter.com  If you would rather shop and buy “Once Again” Peanut Butter at a local supermarket near you…….. you can buy it in a Whole Foods market or Sprouts…..or in a local Health Food store near you. If you are looking for a more “familiar” brand of Peanut Butter that is healthy for you…..I found that “Smuckers” Natural Creamy Peanut Butter” will pass the test. Here’s the nutritional information on Smuckers Smuckers Natural Creamy Peanut Butter. PER 2 TBSP: 200 calories, 16 g fat (2.5 g saturated), 90 mg sodium, 6 g carbs, 2 g fiber, 1 g sugar, 8 g protein Ingredients: Peanuts, contains 1% or less of salt Made with no hydrogenated oils, this is the best mainstream brand of peanut butter on the market. You can find it any supermarket. Eat Peanut Butter every day if you want. ONE Tablespoon right out of the jar always satisfies me …….. or you can put ½ to 1 Tablespoon into a smoothie.  You can always make a traditional Peanut Butter & Jelly Sandwich by using “Dave’s Killer Bread” and “Crofters” Organic Concord Grape Spread.  With Organic Concord Grapes and 8gms of sugar compared to Welch’s Concord Grape Jelly which has 11gms of sugar per serving along with corn syrup and High Fructose Corn Syrup…..you need to read your labels in order to eat healthy!   Crofters website is http://www.croftersorganic.com In order to celebrate National Peanut Butter Day and EVERYDAY you want Peanut Butter……..grab a healthy jar and eat a Tablespoon Full!   Ready to join Weight Loss Nation Tampa Bay! For a limited time, you can join Weight Loss Nation Tampa Bay for only $20.18 a month for the next twelve months. After Valentine’s Day……the regular monthly price of $39.99 is in effect. You can also join as a “Lifetime Member” of Weight Loss Nation now…for a one time fee of only $299.00! After Valentine’s Day…….which is February 14, 2018…..the price goes back up to it’s regular price of $449.00! As a Weight Loss Nation listener, we are celebrating the Launch of Weight Loss Nation Tampa Bay! You can email me at  Support@WLNTB.com and tell me you want to become a Weight Loss Nation Tampa Bay Member. Put the secret code – TAMPA2018 into the email and I’ll make sure you join Weight Loss Nation Tampa Bay for just $20.18 a month, for the next 12 months! Join us and join the community that LIVES a Healthy Lifestyle for Life! www.TheWeightLossNation.com   Thanks to Pachyderm for the great music of "Happy Song" THAT’S IT FOR TODAY WLN! UNTIL NEXT TIME……HAVE YOURSELF A VERY HAPPY, HEALTHY & PROSPEROUS WEEK!

Hey Weight Loss Nation! I have Guilt Free Nachos for you today! I Love Nachos! I have been avoiding them like the plague……until now! I have put together a healthy, GUILT-FREE Recipe for Nachos. Now…..I can have them, because I thought about it and I was “mindful” about it. In Episode 016, I gave you awesome tips on alternatives to Potato Chips. You may swap out the Sweet Potato for any of the other options I mentioned in that episode for your Nachos! Here’s the Recipe! Ingredients 1 Small Sweet Potato ½ Cup Minced Garlic ½ Cup Minced Rosemary 1 TBLS Olive Oil 1 Cup dry Lentils 4 Cups Water 1 TBLS Ground Turmeric 1 TBLS Ground Coriander 1 TBLS Chili Powder 1 tsp Black Pepper ½ Cup Chopped Lettuce ½ Cup Diced Tomatoes 2 TBLS of Grated Parmesan Cheese ¼ Cup of Daiya Cheddar Style Shred Tools Needed Mandolin for slicing -  You can pick up a hand-held one on Amazon.com for as little as $14.99, or a more professional version for around $29.00. Pastry Brush for Olive Oil Blender for cooked lentils Parchment Paper Baking Sheet for cooking Sweet Potato Chips Medium Sized Pot for cooking lentils Mini-chopper for garlic & rosemary or sharp knife. Knife to shred Romaine Lettuce & Dice Tomatoes   Recipe: Put 1 Cup of rinsed, dry lentils and 4 cups of water into a pot on stovetop. Add dash of sea salt. Stir occasionally. At boil, turn down to simmer. Cook for 45 – 60 minutes. Save ½ Cup of the water in pot and put on side. Drain Lentils in colander. Place the ½ cup of cooked water into blender. Add cooked lentils. Add Turmeric, Chile Powder and Coriander to blender. Blend on medium until you get an even consistency. Slice Sweet Potato (with skin on) thin on Mandolin. Place parchment paper on a baking sheet. Place 14 slices of the sweet potato, spread out on a baking sheet (Don’t let edges touch). Brush olive oil on each slice. Add minced garlic & rosemary to each chip. Bake in pre-heated oven (400 degrees) for 12 minutes. At 12 minutes, flip each chip and then turn the entire pan around 360 Degrees and place back into oven for even cooking. Bake for another 8 – 13 minutes. Check at 8 min. and every minute until chips are crispy! Remove from oven and set to side to cool. When cool, move the chips together, towards the center of the pan. Take a ½ Cup of the Lentil mixture from blender. Spoon lentils evenly on chips. Sprinkle grated Parmesan Cheese over Lentil Mixture. Place a layer of the shredded romaine over the lentil mixture. Place a layer of the diced tomatoes over the shredded romaine. Sprinkle Daiya Cheddar Style Shred over entire portion. Place baking sheet back into oven until the cheese is melted. Remove from oven and let it sit for 5 minutes. Eat half of the Nachos now and save half for tomorrow! Or….share with a    friend!               YUMMY!   Nutritional Value Serving Size -  ½ Portion Calories – 310 Fat – 15gms Carbs – 21gms Fiber – 6.5gms Protein – 10gms Sodium – 100mgs Vit A – 100% Vit B6 – 5% Vit C  - 6% Iron – 11% Magnesium – 5% Calcium – 2.5 % Potassium – 200mgs! Wow!! I’m boosting my immune system and whacking out “Free Radical” cells in my body with the Turmeric, Coriander and Chile Powder! If you don't have time to bake the Sweet Potatoes, try "Food Should Taste Good" Brand. Their Sweet Potato Chips are tasty and pretty healthy. Here's what's on the Food Should Taste Good Brand Label. Serving Size 1 oz. (28g/about 14 chips)  Calories 160  Calories from Fat 80 Total Fat 9g  Saturated Fat 1g Trans Fat 0g Cholesterol 0mg  Sodium 95mg Total Carbohydrate 18g Dietary Fiber 3g  Sugar 4g Protein 1g Adjust your caloric intake if you will be using the store bought brand of sweet potato chips.  **************  Very Important **************************** Would you like to become a Member of Weight Loss Nation? During the month of February I have a special offer, just for you! You can become a pro-plus support member for just $20.17 a month! This is regularly $39.99 a month. As a Pro-plus Support Member, you immediately gain access to our private FB community, where you can ask our expert mentors Questions – or share recipes and stories with members! You will also receive access to our video cooking vault, where Chef Ghada – from “A Dash of Salt & Pepper,” will show you how to make delicious and EASY recipes…from start to finish! You’ll also receive access to our exercise video vault, where you can watch our Fitness experts demonstrate how to do various exercises at home. Explore our recipe box for all kinds of healthy meals! Get awesome education from our Mentors during virtual meetings. If you want to be an inspiration to our listeners…..you can share your story on Weight Loss Nation with our “listen to our member segment.” You will receive “Daily” inspirational Text Messages! You have access to email support 24/7 And 24 hr. hotline numbers should you have an emergency or feel you are in a crisis. You have access to my monthly seminar to discuss your progress and ask me questions! You will have access to coupons and discounted products from our sponsors and guests! This program is valued at over $5,000. For the month of February…..you can gain access for ONLY $20.17 a month. So… go to www.TheWeightLossNation.com and become a member! I look forward to seeing you in the private FB community and on the monthly seminar! Thanks so much for listening Nation! I know you have choices…..I want to provide you with everything you need to have a long-term healthy lifestyle! If you have any questions…….just ask…send your questions to – Support@TheWeightLossNation.com I’ll personally answer them! Now…..go make some No Guilt Nachos and I’ll speak with you soon! Have a happy, peaceful & healthy week!    

This time on the podcast, Mel chats with Lawrence MacLellan. He is a reflexologist from Canada who has been doing this work for twenty-four years. Don’t miss this fascinating interview. Unfortunately, the particular book he mentioned by Kevin and Barbara Kunz is out of print. However, you can find other books by them, and on reflexology in general from Bookshare, Recordings for the Blind and Dyslexic, and anywhere electronic books are sold. Then, Peggy is joined by her daughter for “Let’s Eat.” This time, they’re making an apple cake recipe from Pampered Chef. The recipe follows: THIS APPLESAUCE CAKE HAS ALL THE FLAVORS OF FALL - PLUS A SIMPLE HOMEMADE CARAMEL SAUCE! INGREDIENTS · Cake · Oil for brushing pan · 1 red apple such as Gala, Braeburn, or Fuji · 1 pkg (15.25 oz or 515 g) spice cake mix · 1 ½ cups (375 mL) unsweetened applesauce · Salted Caramel Sauce · ½ cup (125 mL) pure maple syrup · 2 tbsp (30 mL) butter · Coarse sea salt DIRECTIONS 1 Brush the bottom and sides of the Rockcrok® Everyday Pan with oil using the Chef’s Silicone Basting Brush. 2 Core the apple using The Corer™. Cut the apple in half crosswise, then slice the apple halves using the Simple Slicer on the #3 setting. Cut slices in half. 3 Starting at the edges of the pan, carefully arrange the apple slices, slightly overlapping, in the bottom of the pan. 4 In a large bowl, whisk the cake mix and applesauce until blended. Spoon the batter over the apples and spread evenly. 5 Microwave, covered, on HIGH for 10 minutes, or until a wooden pick inserted in the center comes out clean. Remove from the microwave, uncover, and let stand for 10 minutes. 6 Place the syrup in a small saucepan. Heat over medium-high heat until small bubbles form, stirring occasionally. Add the butter; stir until butter is melted. Bring the mixture to a boil. Boil 1 minute, stirring constantly. 7 Remove from the heat; let cool 15-20 minutes or until thickened (similar to the consistency of honey). 8 Carefully invert the cake onto a serving platter. Just before serving, drizzle with the caramel and sprinkle with salt. Yield: 12servings of 1 slice Nutrients per serving: Calories 210, Total Fat 5 g, Saturated Fat 2 g, Cholesterol 5 mg, Sodium 300 mg, Carbohydrate 43 g, Fiber 1 g, Protein 2 g Cook's Tips: To prepare in a conventional oven, preheat oven to 375°F (190°C). Follow steps 1-4 as directed. Bake on center rack for 32-35 minutes or until wooden pick inserted near the center comes out clean. Remove from the oven and loosen the edges of the cake. Cool for 10 minutes, then invert onto a platter. Prepare the sauce as directed while cake is baking; continue as directed. We welcome your feedback or questions! Find us on Facebook, Twitter, YouTube, LinkedIn and our BlindAlive Community on Facebook. Be the first to know of new and exclusive promotions by Subscribing to our Newsletter. For more information on Eyes-Free Fitness® Workouts go to www.BlindAlive.com

Hello Weight Loss Nation! It's Concoction Friday, and I have an awesome recipe for you this week. Last week, I talked about the beautiful, healthy & sexy Strawberry and I gave you a Strawberry with Avocado Salsa recipe. If you missed last week's episode, get over to iTunes and listen to it right after this episode. You'll want to eat this week's chips with that delicious Strawberry Salsa!     THIS  WEEK’S  EPISODE You know the saying……”You just can’t eat one!” I know if I open a bag of organic blue chips, it’s history! That’s why I’m giving you this choice of crunchy, chip-alternatives. Their healthier and….most important….still taste pretty good! They will have WAY less salt than store-bought versions, and you can make some gluten free. You know how I like SIMPLE! All you have to do is SLICKE, RUB IN OLIVE OIL, BAKE …….and the best part……start munching your all-ready portion sized snack! WLN Chip Tips You should use a Mandoline —a cooking utensil that can slice uniform, thin slices. It’s important to use thin slices to get just the right crisp. When placing the chips on a baking sheet, line the sheet with parchment paper and lay the chips in a single layer. If the chips overlap, the edges won’t cook evenly. For even cooking, rotate the pan halfway through and flip the chips. For small batches, pop the chip subs in a toaster oven. Store leftovers in an airtight container, though most of these won’t stay at their peak crunchiness for long (more reason to eat ’em right up). Alternative Chips a. Sweet Potato For a vitamin-A-packed snack, slice up the sweet potatoes with the Mandoline Brush them with olive oil, and top with minced garlic, minced rosemary, and a little sea salt. If you don't have time to cook, try "Food Should Taste Good" Brand. Their Sweet Potato Chips are tasty and pretty healthy. Here's what's on the Food Should Taste Good Brand Label. Serving Size 1 oz (28g/about 14 chips)  Amount Per Serving  Calories 160  Calories from Fat 80 % Daily Value* Total Fat 9g 14% Saturated Fat 1g 5% Trans Fat 0g Cholesterol 0mg 0% Sodium 95mg 4% Total Carbohydrate 18g 6% Dietary Fiber 3g 11% Sugar 4g Protein 1g Vitamin A 90% Vitamin C 2% Calcium 2% Iron 2%   Now....Let's make our own – Homemade Version of Sweet Potato Chips Directions Preheat oven to 400 Bake for 20-25 minutes, or until crispy. At 12 minutes, turn over each chip and turn the pan around 360 degrees to heat evenly.  Alternative Chip  #2 Apple Chips You know already that apples are healthy. (What’s that old saying again? Something about a doctor?)You can make them even tastier by sprinkling the slices with pumpkin pie spice, or your own mix of cinnamon, ginger, nutmeg, and allspice.You can also try Bare Snack's baked chips. They’re organic with no added sugar, preservatives, or additives, and a single serving has fewer than 30 calories. Here's what's on the Bare Snacks Cinnamon Apple Chip's Label Serving Size - 1/2 Cup Servings per bag - 3 Calories - 110 Total Fat - 0g Total Sodium - 0g Total Carbs - 27g Dietary Fiber - 4g Sugars - 21g Protein - 0g Calcium - 2% Iron - 2% Ingredients - Apples, Cinnamon   Now.....Let's make our homemade version! Directions Preheat oven to 200 degrees.  Place sliced Apples on baking sheet one layer, not touching edges. Bake for 30 minutes, flip each chip and cook for another 30 minutes. Let cool and Munch away!   Have you joined Weight Loss Nation’s  FB Group yet? What are you waiting for? We are  individuals who want to lose weight, eat REAL Food and KEEP the Weight OFF……while living a Healthy Lifestyle. So….join us! It’s a free group where other members and Weight Loss Nation Mentors keep you Motivated & Inspired to Keep the Weight Off! Go to Facebook.com  On the top of the page is the search bar. Type in  Weight Loss Nation. 3 Separate words. You’ll see items “pop up” from your search. Look for the Weight loss Nation  “Public Group” Join us and start living a healthy lifestyle now!     Resources    www.foodshouldtastegood.com  www.baresnacks.com  

Raw Honey Will Be Your Secret Weapon This Holiday Season Hello Weight Loss Nation! The holidays are in full swing. You may be attending social events, family gatherings and you may be asked to bring a dessert. If you’re like me…….desserts are a BIG red flag towards living a healthy lifestyle. Working with some of the finest Nutritionists and Weight Loss Experts, I’m learning how to enjoy the holiday season by being mindful  of my food choices and choosing to use raw honey as a substitute for sugar. Let me explain to you why raw honey will be your secret weapon this holiday season. What is honey? Honey is a food source for bees in their hive, during the winter, when flower blossoms are not available. Winter means no nectar for the bees! Bees collect pollen & nectar from flowers and plants as they travel, which “sticks” to their legs.  Upon returning to the hive, they transfer the pollen & nectar to the “worker bees,” who then prepare the nectar for storage in the “honey combs.” The Bees add enzymes to the nectar, and then store it in the honey combs.  In the honey comb chamber, water is evaporated from the stored nectar, and the added enzymes turn the nectar into honey. Mother Nature at her best! According to “The Honey Association”, an average hive needs about 20-30 pounds of honey as a food source to survive the winter. A strong Bee Colony can produce 2-3 times that amount, which allows the extra honey to be harvested and consumed by people.  What is honey comprised of?  According to “The Honey Association.com”  Honey is made up of (80%) natural sugars (18%) water (2%) minerals, vitamins, pollen and protein  Of the 80% natural sugar in honey, about 70% is made up of natural Glucose & Fructose (Sugar) The remaining 10% of sugar…. chemically decides whether honey will be in a more liquid or solid state. Honey with more Glucose will be more solid or “set” Honey with more Fructose will contain more liquid. Both varieties are just as pure and additive free. The different forms of sugar reacts VERY differently in our bodies! Check out blogs and articles about Fructose and Glucose on Google. Fructose is a sugar that is metabolized primarily by your LIVER and it is metabolized to FAT more quickly than any other form of Sugar. Fructose is metabolized into ADIPOSE FAT, which is the fat that is stored in your abdominal region and is associated with a higher risk of heart disease. In liquid form, as you have seen as high fructose corn syrup on many food labels, the “fructose” metabolizes quicker, since it isn’t attached to any other carbohydrate molecules. Now let’s take a look at GLUCOSE Glucose is needed by EVERY cell in your body, including brain cells. Since it is needed, your body breaks down glucose immediately, so your cells can use it as energy where needed. Glucose also suppresses the hunger hormone “ghrelin” and it also stimulates the hormone “leptin,” which suppresses your appetite.  Fructose on the other hand…..has no effect on “Ghrelin,” and it interferes with the brain and how it communicates with Leptin, which can cause over-eating. When you eat 120 calories of glucose, less than ONE calorie is stored as fat. When you eat 120 calories of fructose, 40 calories are being stored as FAT.  1/3  of Fructose Calorie is stored as FAT! Eating Fructose is basically eating FAT! ******FYI……A great book to get is by Dr. Richard  Johnson, Titled – “The Sugar Fix.” Dr Johnson talks all about Fructose & how it effects your body. You can get it on Amazon.com The Sugar Fix Let’s look at the incredible nutritious value of RAW Honey: Nutrition Facts Generic - Organic Raw Honey Per Nutritiondata.self.com   Servings:  1 Tbsp (2grams)  Calories 64 Sodium 0 mg Total Fat 0 g Potassium 11 mg Saturated 0 g Total Carbs 17 g Polyunsaturated 0 g Dietary Fiber 0 g Monounsaturated 0 g Sugars 17 g Trans 0 g Protein 0 g Cholesterol 0 mg     Vitamin A 0% Calcium 0% Vitamin C 0% Iron 0%  The most common nutrients found in honey are Vitamin B6, niacin, thiamine, pantothenic acid, and riboflavin. Amounts vary according to the type of flower pollen that is turned into honey. Honey also contains minerals such as copper, calcium, iron, manganese, magnesium, potassium, phosphorus, sodium, and zinc. Antioxidants  Honey also has various phen-O-lic acids and flAvonoids which are certain types of antioxidants. As I’ve mentioned on previous episodes, antioxidants help to eliminate free radicals which often play a role in causing many serious diseases, including cancer. Generally, the darker honeys, like buckwheat, will have higher antioxidant levels compared to lighter colored honeys. Now that you’ve learned all about nutritional raw honey, let’s put it to good use. Here’s a Great Raw Honey Recipe to Bring to the Party….that’s Healthy too!   Banana & Cranberry Quinoa Flour Muffins Servings – 12 muffins   If you want more….double the recipe or make it twice! Prep Time – 15 Minutes Cook Time – 25 Minutes   Ingredients   2cups Organic Quinoa Flour   Bob’s Red Mill is a brand available at most grocery store 1-1/2tsp Baking Soda 1 Tblsp Tapioca Starch 1Tblsp ground Cinnamon 1/4tsp Sea Salt 3Tbsp Softenedunsalted butter soft 2 Eggs 1cup of 2% or Whole Milk 1/2cup OrganicRaw Honey 1 Banana smashed 1cup Dried Cranberries  Instructions 1.    Pre-heat oven to 375°F. Line a muffin tin with paper liners or grease well with butter or oil. 2.    Mix dry ingredients in a bowl and set aside. 3.     In a large bowl add eggs and beat together. 4.    Add milk, butter, honey  and smashed banana to eggs and mix well. Add dry ingredients to wet ingredients and gently add the cranberries. Bake for 25 minutes until the tops spring back when lightly touched. Take out of oven, cool to touch. Bring to the Party and ENJOY!                                                                 Thanks for listening to the show!  Become a member of Weight Loss Nation! Go to www.TheWeightLossNation.com and check out our site. Join our Facebook Group - https://www.facebook.com/groups/1550440008583578   Have a peaceful, happy & healthy week!

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Furry-Muscle Cast – 34 – Its Almost Here! 1.       Introductions (10 – 15 Minutes) ·         Gust Co-Host – Tiberious – The master of power! (Furaffinity @ Tiberious) ·         Gust Co-Host – Tonka Wolf – The wolf with a chest of a GOD!!! ·         Maximus Ursus – Singing, Coining, Drinking…? (Image) ·         Tiptoe – Eating this, trying that ·         Beastly Bahamut – Big Blue and trucking ·         Schredded Wolf – Ifs it’s not over 150 lbs dumbbell, screw it. ·         Syn – Number crunching like the ab machine. ·         Jazz Wolf – Drawing, Doctor Who, Creepy Faces, huhhh!? ·         Snowheart – The moving kitty! ·         Zak – It’s all over, muahahaaahahaaaa!   2.        Tiberious – Downious: (20 – 25 minutes) ·         Background – Fandom, Life, School, Lifting, etc. ·         Power lifter – How it started?; How long at it?; Contest?; Goals?; Future plans? ·         How has powerlifting influence your life? ·         What is the different between bodybuilding and powerlifting? (Tiberious’s point of view).   3.       Topics (30 – 90 minutes) ·         Review: §  Body types can be place in to three main categories §  Ectomorph – Tall & Lean (FMC - 33) §  Mesomorph – (FMC – 34) §  Endomorph – Shorter and usually a bigger person. (FMC – 35) §  Mixed – These body types are not set and stone and people can have a combination of two body types.   A.      Mesomorph – ·         Large Muscle with naturally athletic physique. ·         A mesomorph has a large bone structure, large muscles and a naturally athletic physique. They find it quite easy to gain and lose weight. ·         Traits: § Athletic § Generally hard body § Well defined muscles § Rectangular shaped body § Strong § Gains muscle easily § Gains fat more easily than ectomorphs ·         When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet. ·         Source: http://www.muscleandstrength.com/articles/body-types-ectomorph-mesomorph-endomorph.html   B.      Rice Is Nice! (Occasion) ·         Each food has a unique nutrient profile — high in some nutrients and low in others. ·         A person who only eats nothing but chicken breasts, rice and broccoli, will still be lacking nutrients that should be balanced out by eating other foods in some of his daily meals. ·         If rice is not for you try other complex carbs, such as yams, oatmeal, potatoes, pasta and whole-grain breads, you will still be covering your bases. ·         Also try mixing some lemon juice and sugar with your rice to get it to separate and to give it moisture. This may make it more palatable for you. If you still don’t like it, then turn to complex carbs that you will enjoy eating. ·         Keeping in mind that food balance is always important to the body. ·         Source: http://www.flexonline.com/nutrition/rice-occasion ·         Source: http://www.examiner.com/article/bodybuilding-and-the-importance-of-rice-the-diet   C.      The Science of Pecs! (da muscles) ·         Pecs – Pectoralis Minor and Pectoralis Major (Images) ·         These are two large, flat muscles that run across the surface of your chest. These muscles generally come into play when pushing something or hugging someone. ·         For men a well form chest helps in self-esteem as well as show to others of physicall of the individual to others. For females it helps to support the breast and show off self-esteem as well.  ·         Pec Tears and Strains (Images) ·         Major reason for injury to pectorals are being overused and lifting to heavy without proper lifting form. ·         Exercises: § Peck Deck § Cable Press § Cable Flyes § Chest Dips § Cable Crossovers § Incline Dumbbell Flys § Dumbbell Flys § Dumbbell Press § Flat Flyes § Incline/Decline Bench Press ·         Source: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953288/ ·         Source: http://www.coreperformance.com/knowledge/injury-pain/pectoralis-muscle-strain.html       D.      Protein Deep Dish Pizza!, No Really!! (Image) ·         Ingredients For The Crust §     1/2 cup Pea Protein Powder (unflavored) §     1/2 cup Liquid Egg Whites §     1/8 cup Buckwheat Flour §     1/2 cup Almond Milk §     1 tbsp Coconut Flour ·         Directions For The Crust § Blend all of the ingredients together until you get a thick batter. Using a spoon, spread the batter onto either one or two deep-dish pans. I used two small nonstick cheesecake pans, and they worked wonderfully. § Bake at 320 F (160 C) for about 15 minutes or until the crust has cooked through. ·         Ingredients For The Filling §     1 small chopped Onion §     2 chopped Garlic Cloves §     2 cans of Tomatoes §     1/2 cup of Cheddar Cheese (or grated Mozzarella) §     1 cup of Ground Beef (I used Grass-fed beef) §     1 tbsp Rosemary §     1 tbsp Thyme §     Salt to taste ·         Assembly Directions § Add toppings to the crust. I made mine by pan frying the onions and garlic until soft, letting the added beef simmer until cooked, throwing in the tomatoes and spices, and reducing for 30 minutes until the sauce has thickened). § Bake at 320 F (160 C) for about 10 minutes or until the cheese on top has melted. Top with additional cheese if desired. ·         Nutrition Facts - Amount per serving § Serving Size: 1 small crust (without toppings) § Serving Size: Recipe yields 2 (without toppings) § Calories - 251.5 § Total Fat - 6g § Total Carbs - 5g (3.6g fiber) § Protein - 38.4g ·         Source: http://www.bodybuilding.com/fun/ask-the-protein-powder-chef-protein-pizza.html   4.       Emails (30 – 45 Minutes) A.      From: Reeve @Schred/All Comment from what Schred’s said from last Cast FMC – 33. Review: Schred1 – Comment (Audio) Review: Schred2 – Clearing Up Comment (Audio) Review: Schred3 – Zak Follow Up (Audio)   Comment: I do believe that the distinction between the different body types is actually very important as long as people understand this is just a very generic scale to give you an idea of how fast your metabolism is. I consider myself an endomorph. I’ve always been the pudgy little guy. When I started working out, I was mostly doing cardio. My goal was to get in shape and feel a bit less ashamed of my body. The problem being that I had a really sweet tooth and preferred by far sweating on a treadmill than going on a diet. Also, from my personal experience, no matter how heavy I lift and how hard I push myself, I can't "lose fat" simply with lifting. Cardio seems to be, if not the only option, at least the best for me. I did very intense cardio for about 5 months. In the end I was weighing 120 lbs for 5'3" and still looked a bit pudgy although I had very skinny arms and could nearly see my ribs. I went to see a dietician who told me being slim would basically mean a drastic change in my lifestyle, both for exercises and diet. However, she also gave me this little explanation about body types, mostly to make me understand I had a slow metabolism and what it would imply. If I wanted to get in shape, it'd have been much easier for me to start lifting than to try and lose fat. So far, my results have been pretty good and I've started out-lifting ectomorphs friends who were ahead of me when I started. All in all, what I'm trying to say is, even though the generalization of body types shouldn't be taking too seriously, having a general idea of the pros and cons of your metabolism can really help you finding the workout and diet that suit you best. I refuse to give up on my occasional cookie or ice cream, but if it hadn't been for learning about the endomorph body type and their ability to gain size easily, I would never have started weightlifting in the first place.   B.      From: Anonymous @Snowheart (Image with Question) Comment: t doesn't seem to look like I've changed much or changed at all after these past two years and it's actually quite demotivating and frustrating to see. I've done what I can within those two years and learning in between. There has been 5x5 (which I've learned quite a bit from previous podcast), HIIT and now, body weight training. Food intake is kept at a minimal as I'm trying to lose those fat and changing them into muscle mass.   Unfortunately, I am unable to fix down on a diet as money is an issue and my family isn't very supportive of what I'm going through. Being a Chinese and whatnot, I'm unable to bring them down to say that white rice is bad for me at the moment cause I did went through that phase and had an argument, even few days ago. We just need to have white rice. I tried adding in brown rice but two issues: 1) it's expensive to obtain and 2) my dad doesn't eat brown rice. Thus, boils down to the issue of food intake where I've been trying to cut half of my portion till now. I know food is a huge issue here but it's difficult in an environment where my parents aren't that supportive of it. That goes for food and for training, I'm on a body weight training with a personal trainer. I've just started on that recently in December 2013 and still going on till now. What I've been doing are push ups, jumping lunges, squats, sand bag training, etc,. It's intense, that much I could say cause my trainer is one hell of a trainer. He pushes and I'm hoping to see results but I'm only on personal training with him once a week. The remaining days, I go on HIIT like RPM classes, biking. I hate running the treadmill and it's not what keeps me motivated. Classes like those keeps me focus and really force myself to push forward. Even after all those, I'm still not gaining or losing much. As you can see from the comparison, it's really demotivating.   I'm only taking whey protein and fat burner as supplements. And I have no access to any nutritionist. Supplements that I'm taking. I'm only taking whey protein and fat burner as supplements. And I have no access to any nutritionist.   C.      From: Fatwolf @All Question: Does anybody know of Soya, Lactose and Dairy free protein shake as I have developed allergies to them.   Zak Source: Yes, Rice and hemp based protein powders have actually been around for some time now. Manitoba Harvest has just announced their new Organic Vanilla and Organic Dark Chocolate Hemp Protein Powders.  These products can be found right now exclusively at Whole Foods Markets in the USA. Source: http://www.godairyfree.org/news/nutrition-headlines/dairy-and-soy-free-protein-powder-it-does-exist-and-in-chocolate   Also one can try Pea Protein powders. http://www.swansonvitamins.com/now-foods-pea-protein-powder-2-lbs-pwdr   5.       Closing Out (3 – 5 Minutes) ·         We can’t do the show without you, the listeners! ·         Please rate us on iTunes or Thumbs us up at Stitcher Radio. Give us a s thumb up.   ·         You can email us at FMC@furry-muscle.org ·         Have any questions or comments? Drop us a line at 571-208-BUFF (2833). ·         Follow us on Twitter @FurryMuscleCast ·         You can find show notes, pictures, links and many other materials at our main website http://www.furry-muscle.org ·         Next Furry-Muscle Cast: June 13th – Summer’s Here!!!

  I give my weekly update and the recipe of the week on a very warm and difficult 5 miler. Yellow Split Pea Soup 2 Tbsp olive or vegetable oil 1 onion, chopped 1 carrot, chopped 1 celery stalk, chopped salt and pepper 2 cups yellow split peas 6 cups vegetable stock or water 2 cups peeled and chopped sweet potato, yam, plantains, pumpkin, taro root or any combination of the above cayenne pepper (optional) lime (optional) Heat up the oil in a soup pot over medium-high heat. When hot, add the vegetables and cook, stirring occasionally, until softened, about 5 minutes. Sprinkle with salt and pepper. Add the split peas and stock to the pot. Cook for about 20 minutes. Add the potato, pumpkin, or whichever root vegetable you are using. Continue cooking until all the vegetables and peas are soft, about 25-40 minutes. Taste and adjust the seasoning. You can leave the soup chunk or blend some if it if you like. Serve with a sprinkle of cayenne pepper and a squeeze of lime. Makes 6 servings. Per serving (using sweet potato): 336 Calories; 18g Protein; 5.4g Total Fat; 56g Total Carbohydrates; 0mg Cholesterol; 51mg Sodium; 19.6g Fiber. Recipe for Mark Bittman: How To Cook Everything Vegetarian Listen to Episode 36

Running time: 13:30 Suggestive Advancements This week is not the week to start your job as a weenie vendor. Ventilation It was a dark night, as most are am I right? Sitting in his car, a young handsome man from afar. All of a sudden, he jumped like an oven. A creepy old man had stuck his face in his van. So the guy in his car slammed on the gas and now is charged with the manslaughter of a old man looking for his daughter. Nutritional Facts Serving Size: 276 grams Total Calories: 284 (104 fat calories) Total Fat: 12 grams (18% daily value) Cholesterol: 34 milligrams (11% daily value) Sodium: 137 milligrams (6% daily value) Total Carbohydrates: 43 grams (14% daily value) Protein: 3 grams (6% daily value) A good source of vitamin C.