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Episode 420 – Q&A with Robb and Nicki #13

We’re back with Robb and Nicki for Q&A #13. Listen in as we answer some of your submitted questions!

We’ll be switching to doing mostly Q&A episodes from now on, so hope you guys like these!

Show Notes:

1. [1:58] Electrolytes the whole time?

Rob says:

Question for you that I can’t seem to find an answer to anywhere else: do I need to continue to consume the high levels of electrolytes entire time I’m on keto? I am still doing it twice a day drink mix with about 2300mg Na, 350mg Mg, 1200mg K.

2. [4:14] Genetic Testing

Joseph says:

Robb and Nikki

I was wondering which genetic testing brand you recommend.

Joe

3. [6:00] FTO Polymorphism

Justin says:

Hi Robb and Nicki!

My wife and I both did our 23andme years ago but just recently ran it through Dr. Rhonda Patrick’s Genome Analysis Tool.

We both have FTO polymorphisms that put us at highest risk of obesity specifically from saturated fat consumption and it looks like high levels of saturated fat by itself even causes insulin dumps with this polymorphism.

I did not even realize this was possible I thought this could only happen with refined carbs. This is something that varies population wide but since we know we in particular have this polymorphism I have some questions about how to tackle this to feed my family of 4 with foods that are right for us.

At current just doing a paleo diet I have lost 40lbs, currently I’m down to 198. I run about 5 miles a week there isn’t a particular goal weight or strength level but for my height (5′-10″) it seems appropriate to be closer to the 160-175 range. Since we’re trying to do this as a family and I have young kids I’m not trying to put anyone on a “diet” just make sure they’re eating good foods when we’re at home where we have the most control of what’s around.

The Paleo template is working very well for us but with this new information I want to make sure we’re optimizing our food choices. My question comes in with foods I thought were very healthy and now I feel like may be healthy or benign for the general population but likely should be avoided by my family for example:

-Coconut oil

-MCT oil

-Pastured Beef (85/15)

-Pork

-Dark Chocolate

So three questions,

Should we be avoiding the above mentioned foods and shoot for higher levels of mono and poly unsaturated fats mixed with fish/chicken/turkey/93\7 beef?

What is a good target number of saturated fat in a day with this gene polymorphism for an adult to keep insulin levels healthy?

Since cutting those saturated fat levels down is going to cut a lot of calories should we be increasing carbs, mono/poly unsaturated fats, protein or a mix to make up the difference?

Thank you for your time and the work you do,

Justin

4. [12:50] Keto Masterclass/Labs

Chris says:

Hi Folks,

As a 38 year old male, I was curious your thoughts on a free T3 and Testosterone plummet on a low carb or ketogenic diet. My thoughts were not enough carbs? Or, because of the appetite suppressant effect of the diet, possibly not enough calories? I know tracking might shed light, but curious if there was an obvious solution and common finding here.

Many Thanks.

PS- all other markers have markedly improved.

5. [19:44] Omega-6 from nuts and avocados

Roberto says:

Hey Robb, just wanted to say that I am a huge fan of your work, and I have been following your podcast and blog since 2011. I really appreciate the research and information you are putting out there. Anyways my question is regarding Omega 6 from healthier sources such as nuts, seeds, egg yolks and avocados. I use to consume a large amount of almonds and Olive oil to maintain my weight but stopped after reading Dr. William Lands work on Omega 6 and Omega 3. I started going down the internet rabbit hole and before you know it I am at a Ray Peat forum where everyone claims any amount of Omega 6 will send you to an early grave! Since I am a follower of popular opinion, I switch most of my fat intake to highly saturated and almost instantly felt worse. After about a year on a high saturated fat diet my glucose was constantly higher, cholesterol levels increased and I looked like shit. I wasn’t as lean anymore and felt sluggish throughout the day.. I am really tempted to switch back to more of a mono/poly fat type diet, but there seems to be so much biochemical evidence against it. Walter Willet, seems to think it is not a problem, but Dr. Lands, Peatarians, Chris Masterjohn, Jaminet, etc., make such good cases. Although one could argue that most studies vilifying Omega 6 are actually showing the negative impacts of industrial seed oils instead of natural sources of Omega 6. Thoughts?

6. [24:58] Question about evolution to Nicki 🙂

KZ says::

Hi Nicki and Robb

Always love to listen to QA podcast, I can’t stop notice how Robb likes to geek out.

So how did you guys actually meet? What was Robb’s pick up line!

I am sure there is story there!

KZ

Where you can find us: YouTube Facebook Submit questions: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

Download a copy of this transcript here (PDF)

Nicki: Are we still calling this the Paleo Solution Podcast?

Robb: Are we rolling?

Nicki: We are rolling.

Robb: We are noodling on a rebrand and part of the reason why we’re noodling on a rebrand is that we’re shifting probably 99.99999% of our stuff to Q&A. The author interview stuff, people generating books like I think we’ve really mapped that experience and folks were okay with it. It’s cool, but what we found is that people have specific questions about their individual needs and that that’s probably the place that we shine the most. Every once in a while if we find somebody that has some really cool stuff, like there are a couple of researchers have some amazing work that they’ve done that I definitely want to interview at some point. So we’ll weave a little bit of that in but mainly we’re shifting this around to a Q&A format and so we are thinking about some sort of rebrand. So we’ll think about that. And I do have my cup of happy.

Nicki: It’s my cup of happy. But you’re using it. That’s okay.

Robb: Well you won’t let me use the cup that I usually use because of what’s on it.

Nicki: All right let’s get going with question number one. It’s a question from Rob. Electrolytes the whole time. Rob says, “Question for you that I can’t seem to find an answer to anywhere else. Do I need to continue to consume the high levels of electrolytes the entire time I’m on keto? I’m still doing it twice a day, drink mix with about 2300 milligrams of sodium, 350 milligrams of magnesium, and 1200 milligrams of potassium.”

Robb: Yeah so in general if you’re on a ketogenic diet, and this is one of the features like if childhood epilepsy, ketogenic diet kind of scenario, they will be on a sodium enriched diet in particular and then try to get the magnesium of potassium as much as possible from dietary sources but the sodium is really the linchpin to that. I will say that over the course of time usually those needs decrease to some degree but there’s just a ton of variability built into that. Somebody on a low card or ketogenic diet needs more sodium. Period. But then anyone who is exercising, exercising in heat and humidity, the american council support medicine guidelines put the sodium needs between seven and ten grams per day for an average size person. So what we’re finding and this is completely self serving because we’re selling LMNT and so yeah it’s a completely self serving statement. But a ton of people are really under supplemented in sodium. And so that’s the longer answer. The short answer is yeah if you’re on a lower carb diet, you’re generally going to need to supplement over the long haul.

Nicki: Especially if you’re training.

Robb: Especially if you’re training or doing any type of. And again heat and humidity. I just got back from doing a training camp, Brazilian jiu jitsu down in Costa Rica. It wasn’t blazing hot but it was 85, 90 degrees non air conditioned facility.

Nicki: Three hours of training at a time.

Robb: Decent humidity three hours. And the folks that were not staying on top of the electrolytes supplementation specifically sodium were having bad cramping issues. And then when they addressed that not only was their cramping decreased but their fatigue and whatnot was improved so. Yeah.

Nicki: All right. Next question is from Joseph on genetic testing. “Rob and Nicki, I was wondering which genetic testing brand you recommend.”

Robb: Man I’m honestly not super well versed in this stuff. I know that 23 and me has been selling our data to like the FBI and CIA or something like that.

Nicki: Is that real?

Robb: Yeah it’s real. It’s a non fake news deal. But I figure at this point I mean just coming back into the country, like they scanned me and like body cavity searched and everything so I don’t know that I can.

Nicki: No escaping anything.

Robb: There’s no escaping. I think just a basic 23 and Me is pretty legit. I think that they generally do a good job and then there’s going to be a question here I think next on FTO polymorphisms. Once you get that basic report out of 23 and Me and it’s kind of cool for the ancestry and stuff like that. Like I’ve connected with some second cousins and some cool stuff like that. But then you can export that data into different platforms like Ronda Patrick’s Found my Fitness, DNA Fit is really quite good also. That one definitely looks more at kind of sports and performance metrics like are you fast or slow twitch. Do you tend to oxidize fatty acid or carbohydrates better. It goes pretty deep on that and does a reasonably good job. So I would start with just 23 and Me. Or if there’s another option out there that they are not selling your information to the government, and you’re into that tin foil hat kind of gig and trying to protect your individual identity and information, then search out one of the others but 23 and Me is just nice API. It’s easy user interface. All that type of stuff. So yeah.

Nicki: All right, so this next question is from Justin on FTO polymorphisms. He says, “Hi Robb and Nicki, my wife and I both did our 23 and Me years ago but just recently ran it through Dr. Ronda Patrick’s genome analysis tool. We both have FTO polymorphisms that put us at highest risk of obesity specifically from saturated fat consumption. And it looks like high levels of saturated fat by itself even caused insulin dumps with this particular polymorphism. I did not even realize this was possible. I thought this could only happen with refined carbs. This is something that varies population wide, but since we know that we in particular have this polymorphism, I have some questions about how to tackle this to feed my family of four with foods that are right for us. Currently we’re just doing a paleo diet and I’ve lost 40 pounds. And I’m down to 198. I run about five miles a week. There isn’t a particular weight or strength level but for my height, 5’10 it seems appropriate to be closer to the 160 to 175 range. Since we’re trying to do this as a family and I have young kids, I’m not trying to put anyone on a diet. Just make sure they’re eating good foods when we’re at home where we have the most control of what’s around.”

Nicki: “The paleo template is working very well for us but with this new information I want to make sure we’re optimizing our food choices. My question comes in with foods I thought were very healthy and now I feel like maybe healthy or benign for the general population but likely should be avoided by my family. For example, coconut oil, MCT oil, pastured beef, pork, dark chocolate. So three questions, should we be avoiding the above mentioned foods and shoot for higher levels of mono and poly unsaturated fats mixed with fish, chicken, turkey, and 93.7% beef? What is a good target number of saturated fat in a day with this gene poly morphism for an adult to keep insulin levels healthy? And finally since cutting those saturated fat levels down is going to cut a lot of calories. Should we be increasing carbs, mono poly unsaturated fats, protein, or mixed make up the difference. Thank you for your time.”

Robb: Holy smokes that’s a lot of stuff to unpack. So the first one should we be avoiding the above mentioned foods. One thing that’s important to take away with this stuff is although so like this FTO polymorphism definitely has some implications for like lipo proteins, the potential saturated fats don’t benefit insulin sensitivity, all of the studies that have been done are still typically within the context of a mixed western diet. Nobody is pumping folks with paleo type foods through this process. So do we get the same gene expression under those circumstances? And I think that that’s a valid question to ask although we do see some folks whether on the low carb side of paleo or straight into keto they have some squirrely stuff happen. Some elevated inflammatory markers. What I would do with this is actually get a baseline of what your lipo proteins and your lipo protein insulin resistant score is and we’ll put a link to that in the show notes. You can get that ordered through specialty health folks that we work with here in Reno.

Robb: But if you are insulin… let me back up with that. Doesn’t really matter where you are. But within that insulin resistance score, the lipo protein insulin resistance score in general lower is better in this regard. So but if you’re already 20 then like cutting it to 10 isn’t really going to be that big of a deal. But if you have an LPIR score of 80 then yeah we want to really look at stuff. But what I would do is get that as a base line so that then any tinkering that you do we actually can know that it’s benefiting you or potentially not benefiting you. You’ve already lost a bunch of weight which we know for a fact regardless of everything else that’s improved your insulin sensitivity. It’s decreased inflammatory markers, like that’s just a guarantee. But if we’re going to do additional tinkering then I would strongly recommend getting that LPRI score as a baseline. And again we’ll plug that into the show notes. I don’t remember off the top of my head so I would use that as a baseline and then all of these recommendations from there the good target for an amount of saturated fat for a day… I wouldn’t even know where to go with that.

Robb: I guess some of the even Cordain backed guidelines are somewhere between like eight to twelve percent of total calories and if you’re reading on the leaner side of the protein spectrum, more fish, more monounsaturated fats. That should be reasonably easy to get and yeah I mean if you are cutting so the third question if you got the saturated fat levels you probably will need to replace those calories to some degree. And just play with that again. Maybe you add some more paleo type carbs. Maybe you add more mono unsaturated fats. I probably about 60% of my calories from almonds right now. Blue Diamond Smokehouse almonds no less because I love the smoky saltiness. But again I would make the case that the tinkering is less important than having a baseline so we can assess what the tinkering does. Because that LPRI score again you will know what your LDL particle count is which is critical in that kind of cardiovascular disease story even though it’s not straightforward and simple at all.

Robb: It will tell you help us your insulin resistance score and then based off of everything that you do then we can assess that. And I think that this is one of the really dangerous things that happens where people say go do this. And it’s like well how are we going to assess whether or not that does anything for us, either good or bad. I’ve always liked how do you look, how do you feel, how do you perform. And then look at bio markers of health and disease. And we’ve been recommending that since like 2007 when we first started going on the road doing things and over the course of time our ability to do that under the hood look at specific bio markers that give us some good feedback has really improved. So the things that you ask Sarah are great questions. I don’t know which one specifically to do. All of them are fair game. Increasing monos, increasing carbs, decreasing the saturated fat levels, the saturated fat in coconut oil will almost certainly provide a different stimulus on that FTO gene versus say like the 85% lean beef. And certainly different than butter and cream.

Robb: So those are all things that you can tinker with and once you have that baseline then we can actually do some good assessment.

Nicki: What effects they’re having.

Robb: Yeah.

Nicki: Okay. Next question is from Chris on keto and labs. “Hey folks, as a 38 year old male I was curious your thoughts on a free T3 and testosterone plummet on a low carb or ketogenic diet. My thoughts are maybe not enough carbs. Or because of the appetite suppressant effect of the diet possibly not enough calories. I know tracking might shed light but curious if there was an obvious solution and common finding here. P.S. all other markers have remarkably improved.”

Robb: Tracking, that’s madness. Why should we know where we are to figure out where we want to go. That’s crazy talk. So you know the drop in T3 and just T3 in general is not surprising on a low carb or ketogenic diet. It may not in some situations we’ve seen that it may be consistent with some clinical problems. But also again self servingly to some degree we’ve noticed that a remarkable amount of the problems that pop up related to low carb and ketogenic diet is whether it looks like kind of hypothyroidism or adrenal fatigue like HPTA axis dis regulation is inadequate sodium and inadequate electrolytes. And then once people address that, three years ago I would have been much more reticent to recommend low carb or ketogenic diet to a various cross sections of people and just working with Tyler and Louise at keto gains. They just don’t experience all these crazy problems that everybody else does because they are neurotic on having appropriate calorie levels so to Chris’s point we don’t want to be low carb and hypo caloric which is why we do actually need to track and that’s why it says keto master class/lab. So if you’re doing the keto master class we tell you to track that damn stuff at least for a while.

Robb: So we do need to establish a baseline but then they are neurotic in tracking electrolyte levels. And I think that that ends up addressing most of the issues. So if we drop carbohydrate intake we don’t need as much thyroid because the thyroid is critical in carbohydrate processing. So whether or not that is manifesting in what we would characterize as like hypothyroidism like being cold, dry brittle nails, dry brittle hair, all that type of stuff. That’s something that we need to keep an eye open for and then similarly with the testosterone levels, we find that a lot of people the testosterone levels may drop but then it appears that the androgen receptor sites improve in efficiency so you may not need as much. So this is again where I would default back to some clinical manifestations like are you still waking up with some wood. Are you frisky? Do you maintain muscle mass? Like all that type of stuff. And for women, kind of the analogous thing. Like is libido okay? Are you feeling fatigued and lethargic? Or do you have good energy and you’re motoring along? But again I wouldn’t immediately ascribe problems to the low carb diet. I would ascribe problems first to potentially having inadequate sodium and electrolyte levels and then kind of going from there.

Robb: And if at the end of all this unwinding and tinkering, the person legitimately is just not functioning as well as they would like on a low carb diet. Like they have clinical manifestations of like low thyroid and low testosterone. Then by all means start reintroducing some carbohydrate into the mix. 50 grams a day is a start. Run with that for a couple of weeks. Maybe add 20 more grams a day. And play with that and usually that addresses things. But again I’ve been surprised and this is why it’s good to have a coach and why I work with Tyler and Louise with my stuff because they’re very knowledgeable with this stuff particularly on the coaching implementation level. I really under valued how important the sodium and electrolyte story was. And when I address that then a bunch of the problems that I had were addressed.

Nicki: But bottom line tracking.

Robb: Tracking.

Nicki: So we know that you’re getting enough calories in the first place like Rob said under eating calories and low carb.

Robb: Low carb plus low calorie is a great mix for breaking someone.

Nicki: And if you’re doing, you didn’t say whether or not you’re doing much training. And if you’re training hard and if you’re not supplementing with sodium that can get you in some hot water.

Robb: And again within all the stuff what is keto so for me throughout the course… and still going to work on my training update for year 47. I still have that in the works but I’ve been noodling on some pieces to that and one of them is that I just kind of naturally periodize my carbohydrate intake throughout the week. So Monday tends to be a pretty low intensity day as far as training. I might make it to the gym and do some low level cardio. I mean literally it’s like 140, 145 beat per minute type stuff. I might lift some weights but it’s low volume, low intensity. So on Mondays I’m pretty low carb. Like probably around 50 grams max for the day because I just don’t need more. Tuesday I coach jiu jitsu but it tends to be a very skinny class and so that day also tends to be pretty low carb. Wednesday I will either lift weights or do some conditioning and it usually is a little bit friskier on that day. It just kind of naturally plays out that day and also Thursday can be a pretty hard day of training. I coach that class but it seems like more people more big people, more crazy people show up for that day.

Robb: So Wednesday I start ratcheting things up, maybe about 75 grams of carbs. On Thursday it will vary as to how much I have based on the training day. But Friday and Saturday are like get after it days. Those are my hard training days and those days the carb intake may hit 120, 150 grams for those days. And then Sunday is kind of recovery day and I actually drop the carbs on that because I find I recover better on the lower carb side of things because it’s not a glycogen issue. It’s kind of a systemic inflammatory issue. So I kind of naturally periodize carbs throughout the week. But I’m still always in ketosis. So even this notion of what a ketogenic diet is, people need to be more flexible with that. And I do find spots where I need more carbs to kind of have that low gear and to not feel kind of systemically blown out afterwards.

Nicki: Okay. Let’s see. Our next question is from Roberto on Omega six from nuts and avocados. “Hey Robb, just wanted to say I’m a huge fan and I’ve been following your podcast and blogs since 2011. I really appreciate the research and information you’re putting out there. Anyways, my question is regarding Omega six from healthier sources such as nuts, seeds, egg yolks, and avocados. I used to consume a large amount of almonds and olive oil to maintain my weight, but stopped after reading Dr. William Land’s work on Omega six and Omega three. I started going down the internet rabbit hole and before you know it I am at Ray Peat’s forum where everyone claims any amount of Omega six will send you to an early grave. Since I am a follower of popular opinion I switched most of my fat intake to highly saturated almost instantly felt worse. After a year on a high saturated diet my glucose was constantly higher, cholesterol levels increased and I looked like shit. I wasn’t as lean anymore and felt sluggish throughout the day. I’m really tempted to switch back to more of a monopoly fat type diet but there seems to be so much biochemical evidence against it.”

Nicki: “Walter Willet seems to think it’s not a problem, but Dr. Lands.” What do you?

Robb: Pedatarian.

Nicki: Pedatarians. Chris Master, Jaminet, et cetera make such good cases although one could argue that most studies vilifying omega six are actually showing the negative impacts of industrial seed oils instead of natural sources of Omega six. What are your thoughts?”

Robb: Man it’s a really good question. And it pops up a lot and Roberto kind of hit it with that I really think that the studies are basically showing that industrial seed oils suck and other sources of Omega six are just really not, how do they say it, person of concerns. A molecule of concern. I talked to Matt Aland about this episode a lot and where this really becomes a big deal is if you have an adequate EPA and DHA as a baseline. Then these issues become a bigger problem. But then beyond that, and you know it’s funny because I vilify epidemiology on the one hand and then jump in and use some epidemiology but consuming nuts and seeds just like whether you’re paleo or vegan or fucking whatever, like nuts and seeds are pretty darn good. I think getting a variety of those and not being really super set in consuming too much of one variety even though I ate a shitload of Blue Diamond Smokehouse almonds. I eat the pants off those things. But I am just so unimpressed with the clinical and this again like we’ve talked a fair enough about labs and John Welbourne has looked at this where if he’s followed more of the super high saturated fat, low polyunsaturated fat intake and he feels like shit.

Robb: His blood values go kind of sideways. His good friend, Tom Inkladon which Inkie is kind of crazy. He’s crazy dude, super smart, but again and again he’s found that people that are really top heavy on the saturated fat like they end up just systemic inflammatory deal and like bad glucose disposal and everything. And so yeah I’m unimpressed with the argument to avoid nuts, seeds.

Nicki: Clearly you’re not feeling good. You’re not looking good. So clearly for you it makes sense to make shift. And try to get to where you’re feeling great in the morning. Your body composition is where you want it to be. Your numbers look good. I mean that in equals one scenario.

Robb: Yes, yeah, yeah. I think that there’s a lot to be said with that and again you know a way that you could get a really nice baseline on this is looking at that LPIR score which provides a marker of systemic inflammation called Glyc A which is so much better than a sea reactive protein. I’m going to have Dr. William Cromwell on. He will be one of the people that will probably interview a serially. Something I’ve noticed like Mike Rousha, there’s just a couple of people that provide so much value for folks when they listen because they’re just fucking on point and people always get something. So instead of a random grab bag, like in the interviews. I’m noodling are going to be more a curated process of people that just consistently provide value to the listeners and are really on point with stuff. So William Cromwell is going to be another person that will come on and talk about specifically why a glyce is so powerful as a marker of systemic inflammation. And again this is something that you can experiment with maybe you take a baseline out of your ray pedian kind of scenario and then alter it for a month, two months.

Robb: And then get a reassessment and I’ll go out on a limb and say that if you’re LPIR score improves, if your insulin sensitivity dramatically improves, if your gylce A improves, if you look, feel, and perform better I’m going to go out on a limb and say that that’s probably a net win all things considered.

Nicki: Okay. Let’s see. We got a question from Casey. A question about evolution to Nicki. “Hi Nicki and Robb, always love to listen to the Q&A podcast and I can’t stop noticing how Robb likes to geed out so how did you guys actually meet? What was Robb’s pick up line? I’m sure there is a story there.

Robb: We’re going to have to fire [inaudible 00:25:20] for letting this one make it in the Q&A.

Nicki: Okay. Let’s see here.

Robb: Do you want me to give the run down on this?

Nicki: How did we actually meet? So I was working in a coffee shop in Chico. Has finished school in San Diego, moved back closer to home to Chico. And the first time I met Robb the door to the coffee shop, the little bell on the door jingled and I looked over and in comes this guy with a tank top on with big muscly arms and.

Robb: Yeah because I’m huge. Just as a reference she was vegan at the time so anybody that had an ass, legs, or the remotest amount of muscle looked like some sort of body builder.

Nicki: So yeah, tank top, muscly arms, and then tapered acid wash jeans.

Robb: The tapered acid wash jeans were standard jeans and they look tapered because again I add ass and quads. And so I actually fill them up instead of just these Popsicle sticks walking around in hemp baggy pants like the rest of the guys you hung out with.

Nicki: So yeah so he comes up to the counter and says, “Do you guys roast your own beans?” So I guess that wasn’t really the pick up line but that was the first sentence.

Robb: Hey I’m just moving here from Seattle, and I literally I drove more or less non stop other than getting gas. I peed in a bottle. Went from Seattle to Chico. Chico was where I did my undergrad and I was moving down there to open a group in the fourth cross fit affiliate gym in the world. And that’s where I met John Frankel. And so the very first human being that I exchanged words with after being out of Chico for nearly seven years. Was my future wife, Nicki. Those are big arms Violetti.

Nicki: He asked if we roast our beans and I said no.

Robb: Well she said no. And then she went back to talking our other misanthropic friends.

Nicki: And then he asked do you know where.

Robb: No I said do you know who else in town roasts their own beans. And she said Cal Java. And then went back to talking to her misanthropic friends. I said do you know where they’re located and she said across the other side of town.

Nicki: Now I was not that big of bitch. Just saying.

Robb: Former clients and former employees would argue with you.

Nicki: Robb’s version of the story. Yeah. So anyway so that was our very first meeting. That summer, and that was like in April. And that summer I kept getting emails from Robert Wolf. I had signed up for this group mailing list because I had done some [inaudible 00:28:03] in San Diego and was wanting to get into it also. And Chico so I started getting these emails all summer long and then one email was talking about the mystery from Seattle coming down to do a big workshop. So I show up at this workshop and Robb is there. And turns out he was co teaching the classes with one of our friends Jeff OG. So started doing [inaudible 00:28:27]. And then I guess I invited you to the first thing, right?

Robb: Nicki invited me to a vegan pot luck which I ate before attending that. And then.

Nicki: So we went to a vegan pot luck.

Robb: And not long after that, maybe about six hours after that Nicki was pretty sure that I was a serial kiler and so you’ll have to meet us in real life and focus more on the rest of the background on that.

Nicki: We won’t go into it right now but.

Robb: You’ll have to play us with some margaritas.

Nicki: It was, I had good intuition based on the circumstances that this was not a normal guy.

Robb: Nicki has commitment phobia.

Nicki: That I should run far far away. And when I told all my close friends they said oh yes run far far away.

Robb: Nicki has commitment phobia.

Nicki: No it has nothing to do with that. There might be a shred of truth to that.

Robb: The commitment phobia was a multiplier applied to some very non deft actions.

Nicki: Not deft is a very smooth way of saying it.

Robb: Yeah.

Nicki: So yeah.

Robb: So yeah there was nothing cool or slick or anything about my MO. Really the thing that I had going for me is in Chico there are about five women for every one to two men. And that’s really the thing that I had going for me. So but yeah KZ if you want the rest of the story, or other people want the rest of the story, couple margaritas and we’ll unpack the rest of the story. But guess sorry that we’ve been gone bit. I’ve been working on two books simultaneously. The first keto book is off to the publisher under the first draft. I’m working with Diana Rogers on a sustainability book which I am going to be riding away on that. So we’ve been pretty pretty hopping.

Nicki: So keto master class students and just anyone in general, we’re turning all of the material in that course into a book and it’s going to be super super cool.

Robb: We have a massive amount of additional information and so for keto master class students if you’re kind of like why wouldn’t I buy this thing. I did… I’ve been thinking about a longevity book for a long time. And I actually took the bulk of what I’ve noodled on putting into a longevity book and put it into that because writing two books at once made me decide I never want to write a damn book again in my life. So it really digs into M tor, fasting, like the pluses and minuses like I don’t want to toot my own horn too much but nobody has dug into that stuff on both the molecular level and also on the kind of macro application level. I haven’t seen anybody do it. So I think it’s going to be a very good book, very practical. But then also for the geeks out there, if you’re kind of like well I’ve checked all this stuff out. Like I put a ton of arterial into the cholesterol and cardiovascular disease, implications of a low carb ketogenic diet and I went really deep on that. And then I also got into M tor, IGF, the pluses and minuses of autophagi and fasting and all that.

Robb: I feel like I did a very thorough treatment on that. Those are in an appendix. So even the flour map of the book is a little bit different. We kind of jump in with the how to and then we cover the more technical science at the end in the appendix. I’m hoping that that will lead to not a massive pissing match with my publisher so hates the science and technical stuff and just wanted everything to be like eight days to paleo lab. And so I’m hoping the fact that the technical stuff is in the back that they’ll kind of give a little sign off on that. It won’t be a shit fight on that. But that’s what we’ve got going on.

Nicki: Yeah. So that’s coming out early next year and then the sustainability book with Diana.

Robb: More like June, July.

Nicki: Summer of next year. So that’s kind of.

Robb: Cool. Yeah. So keep the questions coming in. We’re back in the hot seat to do this. Love the questions and thank you all for your support. We’ll talk to you soon.

The keto diet is one of the most effective ways to shed fat and improve your health. Keto Masterclass helps you start keto right, step-by-step, so that you can be successful long-term.

Learn More

Don’t forget, Wired to Eat is now available!

Amazon, Barnes & Noble, IndieBound, iBooks

Robb Wolf

Robb Wolf, author of The Paleo Solution and Wired to Eat, is a former research biochemist and one of the world’s leading experts in Paleolithic nutrition. Wolf has transformed the lives of tens of thousands of people around the world via his top ranked iTunes podcast and wildly popular seminar series.

Source: https://robbwolf.com/2019/03/22/episode-420-qa-with-robb-and-nicki-13/

[paulpowder2-blog]

Extreme Weight Loss Fads Aren't Anything New: A Look Back At Some Of History's Wildest Ways To Cut The Pounds - Kaiser Health News

There was a time when smoking was advertised as a way to lose weight. The Washington Post goes back to look at some of the more extreme ways people have tried to lose weight. Meanwhile, is portion control more important than what you're actually eating? And Whole Foods issues a spinach recall over a possible salmonella contamination.

The Washington Post: The Odd, Often Unhealthy, Weight-Loss Methods Of The Past Included Smoking Cigarettes And Eating Tapeworms. Welcome to diet season, that time of year when people are looking for a reset after the overconsumption of the holidays. There is a smorgasbord of choices for those who are looking to lose weight or stave off a winter doldrums gain, and a few of them actually do work. Some of the trendiest weight-loss schemes, from intermittent fasting to Tom Brady’s alkaline diet, might seem a bit odd or excessive — until you consider some of the crazy or even dangerous things (tapeworms anyone?) we’ve done in the past to lose weight. (Bruno, 1/27)

The New York Times: For Real Weight Control, Try Portion Control Unlike the myriad diet fads that have yet to stem the ever-increasing girth of American men and women, what Dr. Young describes is not a diet but a practical approach to food and eating that can be adapted to almost any way of life, even if most meals are eaten out or taken out. It is not prescriptive or even proscriptive. It does not cut out any category of food, like carbohydrates or fats, nor does it deprive people of their favorite foods, including sweet treats. (Brody, 1/28)

The Washington Post: Whole Foods Spinach Recall: Possible Salmonella Linked To Satur Farms. The grocery chain Whole Foods on Wednesday announced a voluntary recall of numerous prepared food items containing baby spinach because of possible salmonella contamination. Whole Foods said in a notice the potentially contaminated products were sold in eight states and contain baby spinach and mesclun from Satur Farms — a Cutchogue, N.Y., supplier that initiated the recall. (Brice-Saddler, 1/25)

This is part of the KHN Morning Briefing, a summary of health policy coverage from major news organizations. Sign up for an email subscription.

Source: https://khn.org/morning-breakout/extreme-weight-loss-fads-arent-anything-new-a-look-back-at-some-of-historys-wildest-ways-to-cut-the-pounds/

[paulpowder2-blog]

7 Trader Joe’s Personal Care Products I’ve Started Using, & Whether Each Is Worth It

Trader Joe’s continuously surprises me. Whether it’s through their delicious food, interesting coffee and tea blends, seasonal offerings, or personal care items, I’m always shocked and amazed by what you can find there. And so, I’m trying to switch over to only using Trader Joe’s personal care products. So far, I’ve tried their shampoo, conditioner, salt scrub, moisturizers, and more. Here’s what I think of each product (note that there aren’t links, as these have to be bought in store to get these prices):

1. Tea Tree Tingle Shampoo and Conditioner – $3.99 for 16oz

This hair care set is amazing! The shampoo is incredibly cleansing, using tea tree to treat the scalp and wash the oils off, and the conditioner is fairly moisturizing. The shampoo can definitely be a little drying, but it really does clean everything out of your hair. If I’ve used a lot of hair product between washes, I always use this shampoo to strip it all off. In general, I would recommend the shampoo to absolutely anyone looking for a good, fresh clean, and the conditioner to anyone who only needs a light bit of moisture in their hair.

2. Midsummer Night’s Cream – $3.99 for 16oz

I love any product name with a nice pun in it so I picked up this inexpensive lotion to keep my legs, arms, and body well hydrated in the winter. Unfortunately, this cream is so thick that it was hard to spread around and even clogged my pores in a few places, causing me to break out. I think this cream would be a great option for your hands during dry months or for very, very dry skin, I but the average shopper probably wouldn’t need it.

3. Nourish All-in-One Facial Cleanser and Antioxidant Moisturizer – $5.99 for 6oz

This is my favorite item on the list! The Antioxidant Moisturizer is one of the best products Trader Joe’s has to offer in any category, in my opinion. It’s a thin cream that sinks in easily, provides tons of moisture, and even cleared my skin up. I haven’t had a facial breakout since I started using it, and my skin looks plump, even, and hydrated. The Facial Cleanser in this line is also a great choice, and I’ve been using it regularly to take off my makeup and cleanse my skin.

4. Spa Nourish Shampoo and Conditioner – $2.99 for 17oz

This is another part of the Nourish line, making that line an absolute gem at Trader Joe’s. If you only pick up one thing, let it be a Nourish product. It’s also one of the most affordable things you can purchase, rivaling even drugstore prices. This shampoo is gentle, cleansing, and not too drying while the conditioner is thin but still moisturizing and smells amazing. It really does feel like a spa experience for a much more affordable price.

5. Lavender Salt Scrub – $5.99 for 20oz

I used to make my own scrubs with some combination of coffee grounds, salt, or sugar, but I was always worried about it going bad or clogging up my shower pipes or going wrong in some way. I was happy to let Trader Joe’s take the guesswork out of the occasion, and with a scrub that smells this great, it’s definitely a re-purchasable item for me. I use it before I shave to get a much closer shave, and it is very much worth the money if you like to exfoliate regularly. It’s a little pricier than the other products, but the amount of product you get will last months.

6. Enrich Daily Moisturizer – $3.99 for 4oz

This is a simple, thin cream that includes SPF and is a great deal. If you use a drugstore cream like Aveeno or Cerave, you’re probably spending more money that you need to on your lotion/SPF combo. The Enrich is much more affordable and very much worth the money. It’s lightly hydrating and protects your skin from the sun. 

7. Honey Mango Shave Cream – $3.99 for 8oz

Don’t let the name confuse you, this product contains no real honey. So ethical vegans, purchase away! This shave cream doesn’t lather like a traditional shaving cream, but it is very moisturizing and creates a slick surface for your razor to slide over. It’s a decent price and smells amazing so I’m happy to keep using it. Probably much better ingredients than those aerosol versions.

*****

I’m a hardcore Trader Joe’s fan, as you can probably tell. Eventually, I would love to switch over every product in my house to a Trader Joe’s item. And I’m well on my way. They’re often cheaper than the drugstore alternative, have better ingredients, and it’s so convenient to grab everything you need from one grocery store.

Are you a Trader Joe’s girl, too? Let me know your favorite product so I can give them even more of my hard-earned money.

Mandy Pura is a 22-year-old who holds two Bachelors in the Arts and has no idea what to do with them. She’s a health-conscious coffee-drinker by day, and a stripper by night. She likes to spend her time doing circus acrobatics, practicing mindfulness, and eating delicious vegan foods.

Image via Unsplash

Like this story? Follow The Financial Diet on Facebook, Instagram, and Twitter for daily tips and inspiration, and sign up for our email newsletter here.

Source: https://thefinancialdiet.com/7-trader-joes-personal-care-products-ive-started-using-whether-each-is-worth-it/

[paulpowder2-blog]

Weight Watchers shares soar 38% after higher full-year forecast, suggesting a turnaround - CNBC

Weight Watchers member and board member Oprah Winfrey shares her thoughts on the value of community at an intimate luncheon with winners of Weight Watchers Better Together Sweepstakes on Friday, March 23, 2018, in Santa Barbara, Calif.

Matt Sayles | Invision for Weight Watchers | AP Images

As stock slid Wednesday, Weight Watchers shares surged more than 38%, thanks to the wellness company's boost of its full-year financial forecast, suggesting it has recovered from a bad start to the year.

After the market closed Tuesday, the company reported fiscal second-quarter net income of $53.8 million, or 78 cents per share, down 24% from $70.7 million, or $1.01 per share a year earlier, but much better than the 64 cents per share projection in a Refinitv survey of analysts.

Net sales declined nearly 10% to $369 million, shy of Wall Street's expectations of $376.1 million.

The company raised its full-year adjusted earnings forecast to a range of $1.55 to $1.70 per share. Analysts were expecting $1.52 per share.

Weight Watchers' stock is on pace for its best day since Oct. 19, 2015, when they skyrocketed 105% after Oprah Winfrey announced she was taking a stake in the company and joining its board of directors. 

Investors welcomed the news, especially after the company warned of a slow start to recruitment at the beginning of the year. The company rebranded itself to WW last year and tried to position itself as a wellness company and not just a diet company.

It appeared as if the new look and message fell flat. Plus, people were experimenting with the trendy keto diet. The company overhauled its marketing to clarify that WW was Weight Watchers "reimagined." It enlisted Winfrey to help sell wellness.

Weight Watchers CEO Mindy Grossman in an interview with CNBC pushed back on the idea that Winfrey led the turnaround.

"I think we have to be very clear. It's great we have Oprah as part of the family and board, but this momentum we are seeing is global across every market and it really is a testament to the team and our overall marketing efforts, digital efforts, tech efforts and global integration," she said.

At the end of the quarter, Weight Watchers boasted 4.6 million total members, up from 4.5 million in the year-earlier quarter. The company said this was its highest number of members ever for a second quarter.

Weight Watchers usually sees an influx of members at the beginning of the year as people try to live up to their new year's resolutions, then watches them taper off throughout the year as they ditch their diets. It had just as many members at the end of the second quarter as the first.

D.A. Davidson analyst Linda Bolton Weiser reiterated her buy rating on the company following Tuesday's results, citing the company's efforts to "enhance the studio experience, low investor expectations and the outlook for higher recruitment [subscriptions], sales and profitability in 2020."

Weight Watchers plans to introduce a new food program in the fourth quarter for the diet season, defined as the period around the holidays. The company is also trying to revamp its meetings to attract new members and bring old ones back, since most people are opting for the subscription that only gives them access to the digital app.

Source: https://www.cnbc.com/2019/08/07/weight-watchers-shares-soar-35percent-as-oprah-winfrey-helps-sell-wellness.html

[paulpowder2-blog]

Is Halo Top Good For You? The Truth About Low-Calorie, Low-Fat Ice Creams

In 2017, low-calorie ice cream juggernaut Halo Top bested Häagen-Dazs and Ben & Jerry’s to become the number-one-selling ice cream in the U.S., with more than $324.2 million in sales.

This year, we reached peak Halo when the company opened two scoop shops in LA where fans can get their Halo fix in soft serve form as well as scoops swaddled in a bubbled waffle cone called a puffle.

The appeal of the Instagramable Halo Top and other low-calorie, low-fat ice creams including Breyers Delight, Chilly Cow, Enlightened, Three Twins’ offshoot Slim Twin, Swell and Sweet Habit is that they’re low in sugar, calories and fat, high in protein and fiber, and they’re all made with some sort of natural sweetener, like the plant-based stevia. Almost all of them contain erythritol, a sugar alcohol used to sweeten the ice cream. Swell contains xylitol, another type of sugar alcohol.

But ... um, what are all those ingredients actually doing to us, aside from being low in calories?

Low-calorie ice creams contain considerably more ingredients than traditional ice creams.

“I would consider the fiber, calcium and protein content of these ice creams to be a positive,” said Dr. Jessica D. Bihuniak, assistant professor of clinical nutrition at NYU Steinhardt Department of Nutrition and Food Studies and a registered dietician. “However, I am not sure these products will satisfy all individuals.” 

If you look at the nutrition facts, you can see why. Regular ice cream packs a lot more fat and calories.

One serving of Halo Top vanilla bean — or half a cup — contains:

70 calories

2 grams of fat

6 grams of sugars (5 grams of sugar alcohol)

3 grams of fiber

5 grams of protein

Even if you eat an entire pint (approximately two cups, or 4 servings), Halo Top clocks in between 280-360 calories, depending on the flavor.

In comparison, just a half-cup serving of Ben & Jerry’s vanilla contains:

250 calories

16 grams of fat

20 grams of sugars (no sugar alcohol)

no dietary fiber

4 grams of protein

What accounts for the huge difference in calories? Take a look at the ingredients.

The base ingredients in Halo’s astounding 25 dairy flavors (and counting) include the following: skim milk, eggs, erythritol, prebiotic fiber, milk protein concentrate, cream, organic cane sugar, vegetable glycerin (a sweetener), natural flavor, sea salt, organic carob gum, organic guar gum and organic stevia leaf extract.

To compare, let’s look at the ingredients in Ben & Jerry’s vanilla: cream, skim milk, liquid sugar (sugar, water), water, egg yolks, sugar, guar gum, vanilla extract, vanilla beans and carrageenan. 

So is that long list of ingredients in Halo Top (and other low-calorie ice creams) actually OK for us to eat?

What do all those ingredients do to our bodies?

We looked at the ingredients in Halo Top, Breyers Delight, Chilly Cow, Enlightened, Slim Twin, Swell and Sweet Habit. Here are some you might wonder about.

Stevia is a high-intensity sweetener containing steviol glycosides, used to sweeten foods. It’s reported to be 200 to 400 times sweeter than table sugar.

Stevia is categorized as a nonnutritive, meaning it is low- or zero-calorie. The FDA states that “stevia leaf and crude stevia extracts are not considered GRAS [Generally Recognized As Safe] and do not have FDA approval for use in food.”

Breyers Delights contains a type of steviol glycosides extract named rebaudioside A (Reb A), and Chilly Cow contains the GRAS Reb M extract. Halo Top and Sweet Habit don’t specify which kind of stevia leaf extract they use ― so it’s hard to say whether they’re GRAS ― but stevia is listed last on Halo’s ingredients, and Sweet Habit contains less than 2 percent of the extract.

Bihuniak mentioned that in April, a study published in the journal Obesity pointed to the effect these sweeteners have on rodents and humans.

Jorge Adorno / Reuters

A farmer tends to stevia plants at a plantation in Lima, Paraguay.

“Since sweet taste is normally a signal to our bodies that the food product contains calories, some researchers have hypothesized that eating a sweet product that is calorie-free may result in appetite dysregulation and unfavorable metabolic responses,” Bihuniak said. “Animals consuming nonnutritive sweeteners consumed more calories, gained more weight and had higher levels of glucose in their blood compared to animals receiving glucose.”

Of course, that applies to animals and not necessarily humans, but that still doesn’t sound optimistic. But she adds, “However, if we focus on intervention studies, which if well designed, can provide a strong level of evidence that nonnutritive sweeteners can be beneficial for weight management when used as a replacement for sugar-sweetened products.”

This is a sugar alcohol that functions as a low-calorie sweetener. While many sugar alcohols are found in small amounts in fruits and vegetables, erythritol is produced on a large scale and only contains 0.24 calories per gram.

But how safe is it for you? Erythritol’s chemical structure has been known to make digestion difficult when it’s eaten in large amounts, but it’s GRAS by the FDA. One study showed that 50 grams of erythritol consumed at once resulted in increased nausea and stomach rumbling.

Monk fruit extract is another high-intensity sweetener, and it’s 100-250 times sweeter than table sugar. It appears in Slim Twin and Enlightened. The FDA deemed monk fruit extract as GRAS.

According to WebMD, xylitol can be harmful to dogs, and if humans consume “extremely high doses” of it for more than three years, it might lead to tumors. Swell is the only brand on our list that contains xylitol.

Locust bean gum (also called carob gum) and guar gum are used as a thickening agent and water-binding agent. “Guar gum may have a beneficial impact on blood cholesterol levels,” Bihuniak says, “however, the amount ingested would need to be a substantial amount.” Of the brands we inspected, Swell is the only one that doesn’t use any gums.

Prebiotics — found in fruits, vegetables and whole grains — promote the growth of good bacteria in the colon. One type of prebiotic that shows up on ingredient lists is inulin, extracted from chicory root. According to Today’s Dietitian, “When inulin is fermented in the colon, it promotes the production of the helpful gut bacteria Bifidobacteria.”

“Thus, it may improve gastrointestinal health,” Bihuniak said.

Swell and Chilly Cow contain inulin, and Halo Top adds prebiotic fiber.

Skim milk seems to be the preferred choice for low-calorie ice creams instead of whole milk, though Swell uses both.

“I believe that both types of milk have their place,” Bihuniak said. “One cup of skim milk provides approximately 90 calories, 8 grams of protein and 300 mg of calcium. The protein and calcium content is the same regardless of the fat content of the milk. Further, reduced fat and skim milks are required to be fortified with vitamin A.”

She thinks for those adults trying to manage weight, “skim milk can be a great nutrient-rich, lower calorie beverage option.”

Halo Top and the ilk are good sources for fiber, such as soluble tapioca fiber, which “attracts water and turns to gel during digestion, and may increase satiety,” Bihuniak says. Soluble corn fiber — a functional fiber — also pops up in some of the ice creams.

Kirk McKoy via Getty Images

 Top contains 2-3 grams of fiber per half-cup serving, or 8-12 percent of the recommended daily intake.

According to The American Heart Association Eating Plan, Americans’ total daily dietary fiber intake should be 25 to 35 grams from food, not supplements. However, Americans typically only consume 15 grams a day. Low-calorie ice creams can help with this.

Halo Top contains 2-3 grams per half-cup serving, or 8-12 percent of the recommended daily intake. Per half-cup from Swell and Slim Twin, you get 3 grams, or 12 percent. Sweet Habit has 4 grams per half cup. Enlightened offers 5 grams per half-cup, or 20 percent. One serving of Chilly Cow (a half tub, or 155 grams) contains a whopping 9 to 11 grams of fiber, or 36 to 44 percent. However, a serving of Breyers Delights (3/4 cup) has no fiber. But if you eat a whole pint, you’ll receive around 1 gram, or four percent of daily intake.

“One reason functional fibers are added to products is to increase the fiber intake of consumers,” Bihuniak says. “Soluble corn fiber is also made from cornstarch. It is partially fermented by gut bacteria in the large intestine and provides similar health benefits to dietary fiber.”

In the end, it’s all about balance

“I do not believe that there is one type of diet that is the best,” Bihuniak said, recommending that people follow the 2015–2020 Dietary Guidelines for Americans if they’re looking to eat healthily.

In other words, just don’t eat nothing but Halo Top for 10 days straight, like a writer for GQ did.

“By removing entire food groups from his diet, he is placing himself at risk for nutrient deficiencies,” Bihuniak says. “Once he begins eating other foods again there is a good chance he will gain back some, if not all, of the weight he lost. Very restrictive diets tend to not promote long-term weight loss.”

Low-cal ice creams place a whole lot of unhealthy emphasis on “guilt.”

Another factor in the low-calorie weight-loss trend is how Halo Top advertises a “guilt-free” experience. Halo Top CEO Justin Woolverton encouraged customers to eat an entire pint in one setting. Chilly Cow’s slogan is “Save Yourself from Yourself.”

However, what’s so wrong with indulging in tasty, fatty, high-caloric and sugar-busting ice cream (aka real ice cream) once in a while?

“I agree that the messaging associated with these ice creams has an underlining food/fat shaming tone,” Bihuniak said. “As a dietitian by training, I followed the school of thought that ‘all foods fit’ and that people should be able to include dessert foods in their diet in moderation.”

She reasons some people have issues with portion control — “which would make Halo Top a good option” — but she’s concerned if the low-calorie ice creams don’t gratify customers, “they may over-consume the product or eat more than they normally would have,” she said. “You need to find what works for you and should not be made to feel bad about your choices.”

Source: https://www.huffingtonpost.com/entry/halo-top-good-for-you-low-cal-ice-cream_us_5b451074e4b0c523e263b21a

[paulpowder2-blog]

79.000 Kalorien an einem Tag: Teigtascherl-Kontrolleur ins AKH eingeliefert

Finanzpolizei, Depositphotos, Montage

Die Teigtascherl-Affäre fordert ein erstes Opfer: Ein Teigtascherl-Kontrolleur musste ins AKH eingeliefert werden, nachdem er an einem einzigen Tag 79.000 Kalorien zu sich nahm. Die Ärzte konnten ihn in letzter Sekunde retten.

WIEN – „Sodawasser die Damen und Herren. Gestatten, mein Name ist Patrick Dorner von der MA 2812, Magistrat für Teigtascherlangelegenheiten. Fahrscheine, Ausweise und Teigtascherl bitte!“ Mit diesen Worten betrat Kontrolleur Dorner gestern 535 Asia-Lokale und Nudelboxen in Wien.

Neue Artikel jeden Morgen in Ihr Postfach.

„Die Teigtascherl waren handgemacht und geschmacklich von bester Qualität“, schüttelt Dorner den Kopf. „Sowas geht natürlich gar nicht. Laut Wiener Marktamt muss unser gesamtes Essen von Maschinen zubereitet werden und darf höchstens noch nach nix schmecken.“

Das beschlagnahmte Material wurde inzwischen zur Tierköperverwertung gebracht. Die Maschine zur Tierkadaververwertung ist seit Tagen von einem nervösen, jungen Mann belegt, der mehrere Straßenhunde entsorgt, die mit Festplatten gefüllt sind. Die Angestellten vernichten die Teigtascherl deshalb im Rahmen eines Mittagessens.

Notoperation im AKH

Nach mehr als 2.200 getesteten Teigtascherl streikte bei Dorner schließlich die Verdauung. Die Feuerwehr musste anrücken und sein Sodbrennen löschen. Dann wurde Dorner ins AKH eingeliefert, wo er von den Ärzten mit einem Stamperl Pflaumenwein stabilisiert werden konnte.

Horrende Zustände

„Es gibt in meinem Beruf quasi nix, was ich noch nicht gesehen hätte. Illegale Teigtascherl, schwarzarbeitende Fritteusen, Stäbchen ohne Gewerbeschein“, erzählt Dorner, während er sich von den Strapazen mit einem Kebab erholt.

Doch die Teigtascherlfabrik schockierte selbst ihn: „Da mussten mehrere Ausländer unter widrigsten Bedingungen kochen. Unterbezahlt, ohne Anmeldung, 20 Stunden am Tag. Das sind ja Zustände wie in einem ganz normalen österreichischen Dorfwirtshaus!“

Dorner zieht sich an, er darf das AKH wieder verlassen. Sein Handy klingelt, er hebt ab und muss sich am Bett festhalten. „Scheiße, wir haben einen Notfall reinbekommen. Es ist noch eine illegale Fabrik in Favoriten aufgeflogen, jetzt muss ich leider übers Wochenende Arbeit mit nachhause nehmen: 400 knusprige Enten. Na gut, ich muss los, ciao Kakao und Mahlzeit!“

Source: https://dietagespresse.com/79-000-kalorien-an-einem-tag-teigtascherl-kontrolleur-ins-akh-eingeliefert/

[paulpowder2-blog]

Babies of overweight mothers may risk developing self-regulation problems

A mother's weight during early pregnancy may affect how well her baby is able to self-regulate during its first months and years of life. This is according to a study of more than 3100 Finnish women in the journal Pediatric Research, which is published by Springer Nature. According to lead author Polina Girchenko of the University of Helsinki in Finland, there is a one in five chance that overweight or obese women will have babies who suffer from multiple regulatory problems, and these babies may also show a delay in some developmental milestones when they reach childhood.

Previous research has found that one in every five infants struggles to self-regulate in the first year of life. This means that these babies may cry excessively, have problems feeding or difficulties falling asleep unless soothed by a caregiver. As they grow older, such children often show behavioural and neurodevelopmental problems such as hyperactivity or difficulties concentrating, as well as having poorer muscle function. Some have lower IQs or are placed on the autism spectrum.

The aim of this study was to find out whether a mother's weight during early pregnancy influences her child's neurodevelopment. Girchenko and her colleagues drew on data from 3117 women from different Finnish towns who had given birth between 2006 and 2010. All participants were part of the Prediction and Prevention of Pre-eclampsia and Intrauterine Growth Restriction (PREDO) study.

Medical data was gathered about the mothers' weight during the first few months of their pregnancies, and whether they suffered from high blood pressure or gestational diabetes during this period. Up to three months after delivery, the women then answered questions about their babies' ability to regulate and calm themselves. Follow-up assessments of the children's developmental milestones were conducted between 2011 and 2012.

In general, the participants who were overweight or obese tended to be older mothers and to deliver their babies through a caesarean section. They were also less likely to have a tertiary education and quite often decided to stop smoking when they first heard that they were pregnant.

By the age of 17 days, infants of mothers who were overweight were already found to struggle more often with regulatory behaviour problems. In fact, there was a 22 per cent higher chance that overweight or obese mothers would have children with multiple self-regulatory problems. The research team confirmed that weight was the significant factor, and not whether a mother suffered from high blood pressure or gestational diabetes.

"Our findings show that regulatory behavior problems in infancy have prenatal origins that can be attributed at least partially to mothers being overweight or obesity," explains Girchenko. "We suggest that the prevention of weight problems in women of childbearing age may benefit their later offspring and could reduce the burden of regulatory problems in infancy and prevent their long-term neurodevelopmental consequences."

Story Source:

Materials provided by Springer. Note: Content may be edited for style and length.

Source: https://www.sciencedaily.com/releases/2018/10/181010105634.htm

[paulpowder2-blog]

WEEKLY MENU PLAN (#183)

WEEKLY MENU PLAN (#183) – A delicious collection of dinner, side dish and dessert recipes to help you plan your weekly menu and make life easier for you!

In these menu plans, we will be sharing some of our favorite recipe ideas for you to use as you are planning out your meals for the week. Just click any of the recipe titles or pictures to get the recipe.

A little about how we plan our week and our menu plan:

Mondays are soup and salad. Tuesdays we are bringing you delicious Mexican cuisine. Wednesdays are a taste of Italy. Thursdays are designed around yummy sandwiches, burgers, and wraps. Fridays are a no cook day around here. Going out with friends and loved ones is something that we think is important. It’s your night off from cooking- enjoy! Saturdays are an exotic food night, it’s a great night to try something new, from cooking with seafood, to trying Indian or Thai dishes. Sundays are a traditional old fashioned all American family dinner- think meat and potatoes.

There will also always be a couple of delectable desserts to use any day you wish. A new weekly menu plan will be posted every SUNDAY morning so be sure to check back each week!

CLICK ON THE LINKED RECIPE TITLES OR PHOTOS TO GET THE FULL RECIPE

WEEK #183

* DATE NIGHT *

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Source: https://diethood.com/weekly-menu-plan-183/

[paulpowder2-blog]

THIS WAS FUN!

Yesterday I was about to start sewing... when I decided to do something totally different. Something that fired me up... So I went outside and got going:

 ABOVE:  We have three big plum trees at the front of our property.  The two on the right produce the same plum...

ABOVE:  So, I chopped one down.  *smiles* It was fun, even in pouring rain! Brylee got dragged outside half way through to give me company. Well OK, I fell over and wanted her there in case I fell and actually hurt myself.  Which thankfully I didn't. I did manage to drop a bough on me arm, but hell... it bounced off.

Now 'all' Stew has to do this weekend is chop up the branches, and trim the other two trees. I say 'ALL'... but in fact it will probably take him all weekend.  Poor man. Today I am at work all day, except for a break at lunchtime.

I still feel like I need to keep my blogging down to a bare minimum right now, so I'm sorry you are not getting updates morning, noon and night like you are used to. Plus, there really is bugger all going on that I want to share right now.

ABOVE:  Imitation is the greatest form of flattery right?  Yeah nah.  It's fucking pissing me off!   The only way to get it to stop is to back away and not divulge so much.  Long day at work today, and I'm so relieved to be home. I can relax now.

Sadly, it wasn't actually a bare BUM today ... it was full frontal, naked male 'bits'.   I find it interesting that the men don't bat an eye being seen naked.  Where as I would feel mortified if it was me!  So today's chap wasn't feeling well 'down there' and wanted me to get a nurse to come and see him, so I tracked down our RN and she sorted him out. *** I have changed my sign off picture, do we like it, or should I go back to 'nite nite'? ***

Source: https://diet-coke-rocks.blogspot.com/2019/07/this-was-fun.html

[paulpowder2-blog]

Vegetarian Enchilada Spaghetti Squash

Spaghetti squash has become a staple in our house. We try to eat somewhat seasonally, so our options are quite limited in the winter in Chicago! Luckily, there are dozens of ways to creatively cook up spaghetti squash so you don’t get bored. This vegetarian enchilada spaghetti squash is my personal favorite way to enjoy spaghetti squash at the moment. 🙂

How do you cook spaghetti squash?

There are many ways to cook spaghetti squash, but my favorite way is to bake them. Spaghetti squash contains a lot of moisture so roasting it like this helps cook off some of that extra water. Cut your spaghetti squash in half lengthwise. Scoop out the seeds with a spoon and discard OR save them to roast later for a healthy snack. Rub the insides of the cut squash with some olive oil and then place them cut-side down on a baking sheet lined with parchment paper. The squash normally takes about 45-60 minutes in a 350 degree Fahrenheit oven. You’ll know it is done when you can easily pierce the outer skin with a fork. Use the same fork to scrape out the strands on the inside of the squash for this recipe.

Is spaghetti squash good for you?

Yes! Incorporating more vegetables like spaghetti squash into your diet is going to be good for you. Spaghetti squash is lower in calories and carbohydrates than most other winter squash (like butternut squash). It also has little to no flavor so it is easy to incorporate into a variety of recipes. A 1 cup serving of spaghetti has 221 calories, 43 grams of carbohydrates, and 2.5 grams of fiber compared to 1 cup of spaghetti squash which has only 49 calories, 10 grams of carbohydrates, and 2 grams of fiber.

Tips for Making this Vegetarian Enchilada Spaghetti Squash

We have made this vegetarian enchilada squash a few times because it is relatively simple to make and so delicious!

You’ll start by roasting your spaghetti squash in the oven. I know that cutting the raw spaghetti squash in half is tough work so I have a tip or you! A fellow dietitian found that if you score the squash where you want to cut it and then microwave it for 5 minutes, it is so much easier to cut! Here is the link to her full tutorial. It really works!

There are a million ways to cook spaghetti squash online, but my favorite way is to roast it cut side down in the oven until fork tender.

When scraping out the “spaghetti” from the inside of the squash, make sure you don’t pierce through the skin as you’ll be adding the filling back into the shell of the squash to serve this dish. (Don’t you love how spaghetti squash makes its own little bowl for serving!)

Looking for more tex-mex recipes? Check out these!

Print

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Description

This vegetarian enchilada spaghetti squash is simple to throw together but looks like you spend all day cooking! Vegetarian, gluten free

Ingredients

1 medium spaghetti squash (~40 oz)

2 tablespoons olive oil

1/2 red onion, chopped (~3/4 c. chopped)

1 green bell pepper, chopped

1 cup chopped mushrooms

1 teaspoon cumin

Dash of cayenne

2 cloves garlic, minced

1 (15 oz) can black beans, drained and rinsed

1 (10 oz) jar enchilada sauce

2 tablespoons hot sauce (skip if your enchilada sauce is spicy)

1 cup shredded cheese (I used cheddar and pepper jack)

To serve: sliced black olives, chopped cilantro, sour cream, hot sauce

Instructions

Preheat the oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper.

Cut spaghetti squash in half lengthwise and scoop out seeds. Rub cut side with olive oil and place cut side down on baking sheet. Bake for 40-45 minutes or until fork tender. 

Meanwhile, add oil to a large, deep skillet over medium-high heat. Sauce the onion, green pepper, and mushrooms until tender, about 5 minutes. 

Stir in the cumin, cayenne, and garlic. Cook another 1 minute.

Stir in the black beans, enchilada sauce, hot sauce. Cook another 1-2 minutes to heat everything up. 

Scrape insides out of the cooked spaghetti squash using a fork and add to the skillet with the bean mixture. Stir well to mix everything together. Turn off the heat and divide filling between the 2 squash shells. 

Top with cheese and put under the broiler on low until cheese is melted. 

Serve with desired toppings: sliced black olives, chopped cilantro, sour cream, and hot sauce. 

Nutrition

Serving Size: 1/4 recipe

Calories: 425 kcals

Sugar: 11.5 g

Sodium: 559 mg

Fat: 20.5 g

Saturated Fat: 7.5 g

Unsaturated Fat: 13 g

Trans Fat: 0 g

Carbohydrates: 46 g

Fiber: 13 g

Protein: 19 g

Cholesterol: 29.5

Source: https://dietitiandebbie.com/vegetarian-enchilada-spaghetti-squash/

[paulpowder2-blog]

Childish Major Delivers On A New Vibe With "Diet" - HotNewHipHop

Childish Major is currently prepping the arrival of his new project, tentatively titled Dirt Road Diamon. Previously, the Atlanta-bred multihyphenate blessed us with "Shine," and now continues to preview what is to come with a stripped down beauty in "Diet."

The new track premiers exclusively in video form as Childish takes his place perched on a stool in front of a white backdrop as he effortlessly flutters over what sounds to be a flip of Snoh Aalegra's "Fool For You" track.

It's a retro contemporary feel as a vocal filter takes thing us a step back in time while Childish reflects on heartbreak. Get into the track in full down below and sound off with your thoughts on Childish Major's latest.

Quotable Lyrics

I guess that you guessed I was easy to digest You're so content, the lying. I just want to die and I guess that you guessed I was easy to digest You're so content, you just need to diet baby

Source: https://www.hotnewhiphop.com/childish-major-delivers-on-a-new-vibe-with-diet-new-song.1982177.html

[paulpowder2-blog]

Sofortmaßnahmen: So produzieren Schulen nicht mehr am Markt vorbei

„Gymnasien produzieren am Markt vorbei“ – Mit dieser treffenden Analyse ließ Wirtschaftsministerin Margarete Schramböck am Wochenende die Alarmglocken schrillen. Doch noch ist nicht Hopfen und Malz verloren. Mit diesen Sofortmaßnahmen will sie das Bildungssystem wieder zukunftsfit machen.

Die Bastelstunde im Kindergarten wird an die Anforderungen des Marktes angepasst. Ab sofort basteln Kinder mit ihren kleinen, geschickten Fingern lustige Kupplungen und Getriebeteile für KTM.

Alle Artikel jeden Morgen in Ihr Postfach.

„Nehmet und esset alle davon, das ist mein Leib, der für euren Profit hingegeben wird“ – Margarete Schramböck (Wandtattoo im Wirtschaftsministerium)

Die christliche Bibel im Religionsunterricht wird durch die christlich-soziale Bibel ersetzt („The Wealth of Nations“ von Adam Smith)

Schulskikurse finden weiterhin statt. Die Schüler werden in einem Salzburger Gasthof untergebracht und dürfen je nach Qualifikation in drei unterschiedlichen Gruppen (Tellerwäscher, Köche, Kellner) erste Erfahrungen in der Gastronomie sammeln.

„Wir brauchen keine Leute, die dem System auf der Schultasche liegen!“ Margarete Schramböck im Interview mit der Zeitung „Financial Spatzenpost“

Das Zeugnis bekommt eine zusätzliche Note. Zusätzlich zu „Nicht Genügend“ gibt es bald auch die Note „Nicht Eingezahlt“.

Im Turnunterricht werden nicht mehr zeitgemäße Übungen wie Liegestütz und Kniebeugen ersetzt durch “Autobahnauffahrten aufschütten” oder “Ziegelsteine auf der Baustelle in den fünften Stock rauftragen”.

„Der Markt ist frei geboren und überall liegt er in Ketten“ – Margarete Schramböck

Fremdsprachen werden an die moderne Geschäftswelt angepasst. Französisch und Spanisch werden ersetzt durch Business-Mandarin und Schönbrunnerdeutsch.

In Chemie lernen die Kinder spielerisch die Herstellung von hochdosierten Ecstasy-Pillen und klinisch reinem Crystal Meth, um nicht länger am Schwarzmarkt vorbei zu produzieren.

„Es gibt nur eine Sprache der Liebe: Geld“ – Margarete Schramböck

Adaptionen der Deutschbücher schon bei den Kleinsten. Sätze wie ‘Mimi geht ins Haus’ sind Geschichte. Mimi geht ab sofort ins NLP-Seminar oder ins Business-Meeting mit Chinesischen Investoren.

„Musik ist die Hymne der Faulen“  – Margarete Schramböck

Musikunterricht wird in sämtlichen Gymnasien gestrichen. Stattdessen produzieren die Schüler ab sofort Podcasts zu Themen wie „101 Lifehacks für effizientes Risk-Management von Toxic Assets“

„Wer künstlerisch zeichnet, den zeichnet später das Leben“ – Margarete Schramböck

Im Zeichenunterricht verschwenden die Schüler ihre Lebenszeit nicht länger mit sinnloser, expressionistischer Malerei von großen, blauen Pferden, sondern zeichnen endlich das, was wirklich zählt: Hochöfen für die Voestalpine.

„Liberté, Égalité, Profité“ – Margarete Schramböck

Überarbeitung der Geschichtsbücher. Streichung sämtlicher Passagen über Österreichs „Dunkle Vergangenheit“ (Ära Kreisky).

Sonderschul-Abgänger liegen dem Steuerzahler später oft auf der Tasche. Damit es wenigstens keine österreichischen Steuerzahler sind, werden in Sonderschulen täglich Folgen von “Die Auswanderer” (VOX) gezeigt, um die Schüler auf kreative Ideen zu bringen.

„Meine Bildung? Die Privatschule des Lebens“ – Margarete Schramböck im Vorwort des neuen Mathematikbuches „Addieren, Subtrahieren, Gala-Dinieren“

Regelmäßige Aufklärungskampagnen an heimischen Schulen sollen vermeiden, dass Schüler in die Fänge gefährlicher Gangs wie der SJ oder Gewerkschaften geraten.

Source: https://dietagespresse.com/sofortmassnahmen-so-produzieren-schulen-nicht-mehr-am-markt-vorbei/

[paulpowder2-blog]

January 21st, 2019 Time Moves

January 21st, 2019 Time Moves

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support. Thanks to swimming, I hit 7 stars yesterday!

I hit most of my goals this weekend. A big one was making it to the pool for a swim after a very long time. I've been saying more than three years--and that's right, but it's actually four. I made several swimming trips in 2014. I just realized this last night as I was reflecting on the weekend. Time moves quickly, huh?

On the left--a little apprehensive--the right, post-swim, feeling great and happy I did it!

It took a lot to overcome my insecurities back in 2014, but ultimately, I didn't maintain the perspective. I'd like to say I stopped swimming because of the extra time it involves--the changing, the showering, the changing again--but honestly, those things had little to do with why I stopped going. Those things took more energy and commitment, yes--but not near the mental energy and commitment required to let go of lifelong hangups and insecurities about my body. Surprisingly, I had very little of that mental junk yesterday. I'm not sure why either--I just didn't seem loaded down with it. Maybe I've really let most of it go, I don't know. Maybe I was more focused on meeting a goal than I was worried about what someone might think of my loose skin or damaged right leg (from the effects of lymphedema). It did feel good to break through that barrier once again. This time, my intention is to continue enjoying the experience on a more regular schedule. It's also a 3-star item on my Star schedule! 

Speaking of my Star Schedule, that's the thing I didn't complete this weekend. Still, I earned 7 Stars yesterday, which is my best so far. I'll continue working on my list and create that separate page sometime today or tomorrow.

Mom wasn't feeling well yesterday. She just started a new medication and the nurses believe her symptoms might be related to the new med. Anyhow, it kept us from that weekly outing. I'll be following up with the nurses and her doctor today. She sounded miserable last night. 

My brain still says I need at least one "X" on whatever size I'm wearing. These fit comfortably and loosely. Isn't the brain interesting?

Episode 20 of my podcast Transformation Planet is in your podcast feed if you're a subscriber. If not, you can easily become one! It's available from Apple Podcasts, Google Play, and almost anywhere you find your favorite podcasts!

My food schedule was somewhat tilted yesterday thanks to my sleeping in so grand. My first meal wasn't until early afternoon, so I skipped lunch and made a nice dinner and "dessert." 

The juicy pear was a great dessert!

Thank you for reading and your continued support,

Practice, peace, and calm,

Sean

If you're interested in connecting via social media:

I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.

MFP Username: SeanAAnderson

My Twitter: SeanAAnderson

Facebook: www.facebook.com/seananderson505

Instagram: SeanAAnderson

Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Source: http://losingweighteveryday.blogspot.com/2019/01/january-21st-2019-time-moves.html

[paulpowder2-blog]

3 Terrible Purchases That Finally Made Me Change My Lifestyle

With the approach of a New Year, I think it’s inevitable that we all start reflecting on ourselves and what we’d like to change. While I definitely fall into the category of people who are “New Year’s Resolution-Makers,” I actually do try to implement changes throughout the year and not just at the beginning. I’ve learned throughout the years that I can get easily sidetracked and distracted by multiple goals and projects, so if I truly want something to change, I just have to start (or least start planning) now instead of waiting for a particular date.

But I am a fan of New Year goals and resolutions. I don’t think there’s anything wrong with having that motivational push and if it that’s what you need to help you get into the self-improvement mindset. So in the spirit of 2019, these are the three lifestyle changes I’m continuing to work on after making some of my worst purchases. Sometimes these were made out of insecurity and vanity, and sometimes they were simply because I was irresponsible. Either way, these seemingly innocent purchase mistakes ended up teaching me more than how to better manage my budget.

1. A Custom Blazer I Saw On Instagram

Cost: $100 CAD ($75 USD)

When Instagram became popular a few years ago, I began to follow a lot of fashion and lifestyle bloggers. They all posted these incredibly beautiful photos — you know the ones — posing in a stunning outfit in front of a white-washed background with perfect hair and make-up. At the age of 21, I was super impressionable and in awe of all the beautiful people and things on Instagram.

So in 2015, when I was visiting my family in Vietnam and was in the city of Hoi An, famous for custom tailoring, I decided that I was going to treat myself. I had a custom blazer made in the same style as one of the fashion bloggers I had been following. She had just posted this incredibly chic photo in New York in it and I thought it would be perfect for when I returned to work after my trip. To be clear, it was not an average blazer, it was this cape-style blazer that didn’t have sleeves, but instead had the arms slits cut mid-way down the blazer.

I didn’t even wear it once before I threw it in the donation bin a year later.  

I realized then that a lot of the beautiful things fashion/lifestyle bloggers wear are on Instagram are not only impractical, they’re down right uncomfortable. That blazer was not functional; because it didn’t have proper sleeves, I couldn’t move my arms without it slipping into an uncomfortable position. Literally the only thing that blazer was good for was Instagram likes.

I knew I couldn’t afford the designer blazer she was wearing so I had a custom one made instead and while $100 didn’t break my bank account, it was a lot of money for me on a backpacker’s budget.

To me, that blazer was the physical manifestation of all those Instagram photos of influencers that I aspired to be like – carefree, beautiful, and always perfect looking with this effortless backdrop. But that blazer taught me I had to be careful not to let beautiful photos skew my perception of reality in how I see myself and what I can afford to spend.

I’d like to say that I cut off all Instagram influence after this experience, but it wasn’t that simple. Sure, I unfollowed fashion bloggers here and there, but it wasn’t just the clothes, it was the lifestyle. Every year I try to get better and better at critically thinking about who I follow and what kind of online world I want myself surrounded by. I try to unfollow people throughout the year if I don’t think if they positively contribute to my life anymore, but I recently found a loophole into this horrible habit. For the past year, I’ve instead been lurking the profiles of people who live these perfect lives to see what they were up to and what they were wearing. And every time I searched them, it would appear as a suggestion in my search bar. So it would be this vicious cycle of me still viewing these people’s highlight reels except I would check back on their profile instead of following them, which was worse (you can judge me for this one, because it really was creepy).

You probably think I sound obsessive, and honestly, it’s probably bordering there. But as of recently and into 2019 I’m going to get more use out of the hide, mute, and block function on Instagram to stop myself from going down that rabbit hole. I fully understand that these are not bad people; I’m sure they are great people, but in trying to stay authentic to myself, I’ve learned that I have to be surrounded by people online that I would want to hang out with in real life. This means following people who genuinely share their successes and challenges in life, and not just the perfect cool girls who were nice, but I never ended up staying in touch with after high school.

2. The Subscription I Refused to Cancel

Cost: $518.64 CAD ($387.75 USD)

One of the worst and costly mistakes I’ve ever made was being too lazy to cancel subscriptions that I do not use. And I’m sure I’m not alone in this one since gym memberships are notorious for being a prime example of how long one can deny the use of a subscription until actually canceling it. Thankfully, I’ve never lied to myself that much and bought a gym membership. I much prefer to exercise in the outdoors; I pay enough for it by living in Vancouver, BC.

However, there were many times that I talked myself into other costly subscriptions and never fully used them, which is exactly the same thing as a dusty gym membership. For me, my vice is learning. I want to learn everything.

So after discovering the world of calligraphy and typography (on Instagram of course), I got swept away with the idea of learning all things graphic design. Shortly after, I looked into getting an Adobe Photoshop license for my computer, even though I was nowhere near that level that required it. And because I still had a student email account, I learned I got a discount if I subscribed to the Adobe Creative Cloud Suite instead which would come with all of their programs as opposed to just the one or two I needed and I thought, “what a great deal! What a great chance to learn more.” The problem was I only clicked into those other programs maybe once before deciding it was not for me and never opened them again because I was too overwhelmed. I should have just canceled it after the two months after realizing that I didn’t need it and wasn’t interested in learning all these programs after the initial excitement wore off, but I didn’t. I lied to myself for a bit more than a year before finally letting go of that $30+ charge each month.

The plus side is that I did a lot from it, but not surprisingly, I really only learned Photoshop and Lightroom which were the only two I was interested in. More than that, I learned that I did not need the software to really practice my hobby (if I wanted to turn it into a side hustle sure, but I was nowhere near that level yet).

I think constantly having the desire to learn more and further my self-improvement is a wonderful quality and I do really like that about myself. But I’ve also learned I need to put limits on it, both in time and in money. I can’t just jump into things thinking I have the time and desire to learn it. More importantly, I shouldn’t just sign up for costly subscriptions and software to think that I needed them to pursue a hobby. We do live in the age of YouTube and tutorials and if I really wanted to learn something, I should use make use of free resources to consider if I truly enjoy the hobby, before jumping in credit card first.  

I could have waited a bit longer to see if I really needed those programs, but I got tempted by the package offer and caved into the idea that I would be “saving money” with this bundle. In the end, I spent over $500 on this very expensive lesson.

Nowadays, I have a budget and account for creative projects. Whenever I make money through my side hustles, I put it towards paying for new creative things I want to learn. I have a budget for everything else, why not creative hobbies? Having a set budget for it really makes me critically think about whether I have the time, energy, and interest to really pursue a particular creative project because I have to work extra hard for side hustle money as opposed to my regular salary.

So far, it’s going great, and made me really think about what I enjoy enough to spend money learning more about. For 2019, I’m going to continue using the budget mostly for my blog because more and more I’ve found my passion for it, and be super honest with myself if I have the budget for more projects. The best part of this system is that it has created a definite limit on my spending and makes me super cautious of subscriptions. Before, the charge would just come off of my credit card, and it would be buried underneath a mountain of other transactions. Now, there’s a set amount in a specific side hustle account in my PayPal account and everything for creative projects gets paid out from there. If I don’t add to it, I simply run out of money and can’t buy it.  

3. The Wrong Paint

Cost: $42.97 CAD/$32.13 USD (for the wrong one), $34.97 CAD/$26.14 USD (for the correct one)

Yes, I paid more for the wrong paint.

This one is just a reflection of how poorly I plan and research sometimes. After buying my apartment, I naturally wanted to put a fresh coat of paint on it. Not only for the obvious reason that it would look nicer, but because the previous owners also chose this horrendous brown-y yellow paint for a small bedroom. Like, why?

In my excitement, I did absolutely zero research on what type of paint I actually needed and based 100% of my decision solely on the color of paint.

Life lesson: There are different types of paint.

I ended up buying two colors of paint; a grey one for my living room and a white one for my bedroom. However, after painting my entire bedroom with friends, I learned that I had accidentally bought “exterior” paint, which is sturdy and sticks the second you apply it. While painting, I could see that it looked really streaky, but I told myself that it would look better when it dried. When my mom came over and jokingly remarked “wow, this looks really bad”, I responded defensively. But when the paint was fully dried, I realized (of course) that my mom was right and it did look really, really bad. I had to come to terms with the fact that I had made a mistake and it not only cost me financially, but it cost me time. If anyone has ever painted an entire room before, you’ll know it’s not quick. I had to re-paint the whole place myself and it took many evenings after work to complete it.

Prior to this, if something was broken or needed repair in the home, my parents or landlord would fix it. This was the first decision regarding a home where I was the one completely responsible for the damage and for the repair.  And the responsibility was hard to deny when I was literally standing in the middle of a horribly painted bedroom.

As I’ve continued to decorate and organize more of my apartment, I’ve gotten better and better at planning and researching my needs beyond just the aesthetics of it. I’m not perfect, but I’m getting there. More specifically, I’ve started especially really paying attention to the exact measurements of things instead of just eyeballing it. And probably to no surprise, it’s been working. What a concept.

In the end, these were all purchases I’ve made that were probably not my best choice. I actually choke a little when I think about all the money I spent on the fancy tools and software for hobbies I became enamored with (I did not include all of them or else this article would have turned into an essay), but spending this money badly taught me a lot. These bad purchases showed me, in a tangible dollar amount, the not so nice parts of me. It showed me how much I truly do care about my looks (despite what I think), the cost of my ambitions, and the consequences I have to pay when I rush into home purchases.  Sure, I could have learned these lessons another way, but these bad purchases really pushed that mirror on me to reflect upon.

These are changes and lessons I’m currently incorporating, and working to improve upon in 2019. I’m definitely not perfect when it comes to curating the noise of social media or planning for my home but every month I get better and better. I’m using the New Year as a way to ride onto the “new year, new me” wave, but I hope you’ll think about something you’ve been meaning to change too. Even if you don’t start on January 1st, that doesn’t make it any less important or mean it will be any less successful.

Kimberly is the writer behind www.millenniallifeadmin.com. MLA is a blog that helps break down the everyday adulthood tasks of growing up; one unavoidable responsibility at a time. You can also find her scrolling through memes and sassy posts on Instagram @millenniallifeadmin.

Image via Unsplash

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Source: https://thefinancialdiet.com/3-terrible-purchases-that-finally-made-me-change-my-lifestyle/

[paulpowder2-blog]

The Office Diet

Whether it's a bad or good day, at the end of the day, there's nothing like opening the fridge to find a tub of ice cream.  ​The good news is, with a high-end blender like a Vitamix machine, you can easily take natural ingredients like frozen bananas and other fruits and turn them into a (mostly) […]

The post 30 Quick, Delicious & Irresistible Vitamix Ice Cream Recipes appeared first on The Office Diet.

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[paulpowder2-blog]

5 Ingenious Tips To Make Your Fresh Produce Last Longer

I see you, one-pound bag of carrots in the back corner of the fridge. I’m concerned for the state of you. And yet instead of opening you up to determine if you need life support, or to at least be transferred into proper vegetable storage, I grab a La Croix and slowly close the door with a grimace on my face.

The dread of rotting produce has returned again this week. Every time my husband opened the fridge to grab the milk, I caught the eye of the arugula. Its container was too moist — I could see the condensation from across the room. But slowly I averted my gaze back to the local news, hoping the wilting arugula wouldn’t judge me too harshly. (It would).

 To be honest, most weeks have been like this in my apartment — until recently. The dread grew and grew until I realized that my refrigerator was controlling me, rather than the other way around. I needed to do something to regain my place as Woman of the House. I needed to show that produce who was boss. And as it turned out, the solution was to get my hands dirty before the produce minions even made it into the fridge.

Do you struggle with disobedient produce? Here are my 5 tips for fruit and vegetable storage and preparation:

1. Teach Your Lettuce Some Respect

For baby spinach, mixed greens, or that pesky arugula, open the package right away. Fluff it up a little to show it you mean business. Then place a paper towel inside. This not only soaks up excess moisture, but it also reassures the lettuce that you’re no tyrant and, in fact, care for its comfort level. With wrapped items like iceberg lettuce or cauliflower, unwrap them and place them gently in a large Ziploc bag with a paper towel blanket. You have now subdued the lettuce.

2. Give (Some) Fruits the Scrub Down

Nothing is more humiliating to an apple than getting bathed by a stranger. Use this shame to your advantage. Get in all the nooks and crannies of those apples, oranges, and grapefruits and set them in a bowl — in the fridge or out of it — so they are ready to grab and go. They may not enjoy baring it all out in the open, but this humiliation will quell any uprisings.

Take note that soft berries become vengeful if you get them wet. They will do everything in their power to produce mold out of spite, so keep those little babies dry.

3. Rough Them Up a Bit

Certain produce — like radishes, beets, or still-intact carrots — require a bit more effort. You will have to chop off the greens. Don’t overthink it — just grab a knife and go. It’s the one way to eliminate the dread of having to do it later, and also helps the produce last longer. Believe it or not, your beets like a good haircut. Wash the now-docile vegetables and place them in a sealed container with paper towels lining the bottom as a courtesy.

Same goes for corn. Expose the corn and wrap it up. It’s the only way.

4. Maintain the Order

Your kingdom of fruits and vegetables is filled with hermits — they don’t like to mingle with other kinds of produce. To keep your subjects happy, store apples with apples and oranges with oranges. And whatever you do, don’t dare to mix the following together, unless you want a moldy civil war on your hands inside your vegetable storage:

Carrots and apples. Apples release gases as they ripen that carrots find offensive, and if carrots have to breathe it in, they will turn into bitter orange sticks of rage.

Potatoes and apples. Once again, apples are spraying their gases around and potatoes are jealous, so they’re like, “If you can release gases, then I’ll just start sprouting. Or maybe even rot. That’ll show you, apples.”

Onions and potatoes. Potatoes don’t like being bullied, so they try to bully the onions. But little do potatoes know, onions have a defense that makes the two decompose at the same time. In other words, the two are mortal enemies and best kept apart.

Leafy greens and eggplants/tomatoes. If you failed to subdue your lettuce in the first step, threaten to place an eggplant or a tomato next to it. That will scare the greens into obedience because they know they will wilt faster with those bad guys around.

5. Wield the Knife Against Larger Adversaries

Now is where you’ll have to use your knife. Don’t worry, the melons and pineapples will be annoyed at you for outsmarting them, but that’s the worst thing they’ll feel. Promise. Hide the knife from large groups of these fruits — seeing the blade would incite a panic. Instead, wait until you have cornered one alone and cut it into bite-sized pieces. Place these into fruit and vegetable storage containers in your fridge in a visible location so you remember to pack them in lunches or eat them as snacks. The last thing you want is the dread of a whole watermelon smirking at you for three weeks, knowing it outwitted you again.

How do you keep vegetables fresh in the refrigerator?

For me, all of these steps happen before any produce goes in the fridge. As soon as the bags hit my countertop, I begin the domination process. And now I feel in control of my fridge kingdom again. I’m not perfect — no leader is — but using this technique reduces food waste significantly in my house. Now, most of those rascally carrots get eaten before they can go all rubbery on me.

Tiffany Verbeck is a freelance writer and storyteller who helps small businesses and entrepreneurs tell their brand story. She runs a professional blog on personal finance at www.tiffanyverbeck.com and a personal blog on growing up in Indiana called Midwestern Transplant. She can be found on Twitter at @tiffanyverbeck.

Image via Unsplash

Like this story? Follow The Financial Diet on Facebook, Instagram, and Twitter for daily tips and inspiration, and sign up for our email newsletter here.

Source: https://thefinancialdiet.com/5-vegetable-storage-hacks-make-fresh-produce-last-longer/

[paulpowder2-blog]

Effects of Ginseng on Blood Sugar

Ginseng is an amazing herb that has great health benefits which include helping to prevent cancer and helping out with inflammation. Ginseng is rich in antioxidants which are great for helping any inflammation in the body. Ginseng benefits also extend to preventing the common diseases by building up your immunity.

With so many benefits from one single herb, Ginseng has a lot of value, and even in traditional Chinese culture, Ginseng was valued more than gold. The best kind of Ginseng available right now is the American ginseng and more info about its qualities are available all over the internet.

The red ginseng herb can even help you normalize your blood sugar levels, particularly in the population with diabetes, and it is concluded by two main research studies. However, if you are planning to head right to the health food market to get your stock of ginseng, you should know that the ginseng consumed by you may not be as effective because of the difference of preparation methods, researches have warned so.

A research study by the University of Toronto presented two studies in 2003 at the American Diabetes Association’s 63rd Scientific Session. Normalizing blood sugar is the primary goal of any diabetes treatment, and ginseng may help to be an important part of the strategy to manage the blood sugar levels, said Mr. Fran Kaufman, MD, president of American Diabetes Association.

Normal Blood Sugar levels

In a study which included the subjects from type 2, diabetes consumed ginseng along with a greatly viscous fiber same as pectin had a very obvious reduction in blood sugar levels, reported by Alexandra Jenkins, a PhD candidate at Surrey University, UK.

The same study then added 30 more subjects which were given contemporary medicine to help with sugar levels in the blood, the medication controlled the blood sugar levels but didn’t help to normalize them. These participants were given capsules filled with ground, North American grew ginseng and greatly viscous fiber, or dummy capsules, three times a day for 12 weeks.

Then there were a 4 weeks break, where participants were switched to the alternate regimen; the participants who took ginseng then switched to placebo and vice versa.

Blood samples from all patients taken before the program showed the hemoglobin A1C is a standard measure of blood sugar level, was dropped to normal range while the participants were taking the ginseng capsules but it didn’t get into normal range when patients were taking a placebo, the study concluded.

The herbal preparation of ginseng appeared to be safe with not much side effects. Also, ginseng has an effect which is beyond medication, said the American Diabetes Association’s president Kaufman.

The Chinese, who use ginseng root to treat a variety of ailments, have been in medicine for 5,000 years, she says. “Just as acupuncture has been proven to have a role in Western medicine, so, too, will ginseng. We need to think globally.”

Improved Insulin Performance

The second study utilized Korean red ginseng which had the effects on improving insulin sensitivity when it was compared with placebo, said John L. Sievenpiper, who was then a PhD candidate at the Toronto University.

One of the key abnormalities behind type 2 diabetes is that the body’s tissues are not responsive enough to insulin so they don’t process it properly. Ginseng, he says, appears to help the patients process better the insulin they have.

Conclusion

Ginseng can definitely improve your blood sugar levels to a great extent, and as per the studies described above, it may even help to normalize the blood sugar levels in people with type 2 diabetes.

Source: http://www.dietoflife.com/effects-of-ginseng-on-blood-sugar/