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AI 101: AI Explained
Do you struggle with AI? Have parents, friends, and others who struggle with terminology and understanding what AI is good for?
The guide defines basics terms that are often mentioned in numerous online videos and definitely can be confusing to a new user.
Check out my guide, free to use, no data collected.
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Which supplement should I take? #Supplement Explorer
Are you always on your phone looking at which supplements you should take? Do you look at reviews? How do you decide what to buy?
As someone who has been in the nutraceutical industry for over 10 years, I’ve worked with many suppliers and companies to understand why an ingredient is chosen, what research is behind it, and how to sell it to a consumer, so if you are looking for some answers to questions you may have, drop a comment, or even better check out the Supplement Explorer on the site. It is free to use, 3 questions, and a simple output. No info is stored.I made the Supplement Explorer purely for my use and then thought, well, if it is useful for me, maybe it is useful for others. The tool is not affiliated with any company or brand, but was just a way for me to showcase what I find useful. If you use it, do give me feedback as to what you’d like to see it on too.
Stay well and remember, before taking any supplements, check with your doctor if it is a good fit for you or not!
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Snacks: Eggs
One of my favorite things to eat for snacks is hard-boiled eggs. We already know that eggs have numerous benefits but they also are convenient to make. Lately, if you shop at convenience stores like 7-Eleven, you’ll even see them selling hard-boiled eggs. Why? Because consumers want healthy snacking options.
Aside from protein, eggs have zero carbs, zero sugar and wait for it…choline in it! Choline helps to keep your liver functioning well and is great for keeping your mind sharp too. Unless you are eating poultry, shellfish, collard greens in high quantity, you are likely missing out on this beneficial nutrient which is part of the egg yolk. Plus, eating the egg yolk allows for choline to transport fats throughout your body–especially essential for this to happen if you are on the keto diet but something we all need nonetheless, no matter the diet as well.
Eggs are great for you and if you are concerned about the impact on cholesterol in your body, just consuming less full eggs or speak to your doctor as to how many full eggs you can eat.
One of my favorite recipes is:
Garam Masala Eggs
1) Peel two hard boiled eggs and place in a container and set aside
2) Add your favorite mayonnaise (Sir Kensington’s spicy fabanaise is my favorite as it uses aquafaba, chickpea water) and garam masala powder (or curry powder)
3) Add the hard boiled egg and season with Himalayan salt and pepper to taste
4) Garnish with cilantro, if you like
5) Serve and enjoy!
This recipe adds a twist to egg salad since you add a kick to your recipe via Indian spices.
image from Paleo hacks
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Snacking: Ants on a log
Everyone’s favorite past time is snacking! Whether you are watching a movie or at a concert or sitting at your desk and working, snacking is one industry area which will continue to explode. We are used to convenience and on-the-go meals because life is busy and time is short. Plus, we all want foods that are nutritious and filling. The snacking industry knows this and provides numerous options to you from fortified chips to skinny popcorn but what about those of us that like to make our snacks? Maybe you should consider ants on a log!
The name “Ants on a log” truly indicates to me something that I don’t think that I want to eat especially since in today’s climate, you could technically be eating edible insects but this name is a misnomer. What are ants on a log? Ants on a log is typically sliced celery with peanut butter, cream cheese, or some spread topped with raisins. Simple enough right?
I really like this snack because you can enjoy that sweetness and crunch that you desire in the snack and reap the benefits of the spread (for me peanut butter) because it will likely have protein plus celery has very low carbs so you can fill up on fiber and protein and keep hunger at bay. Plus, the convenience of making it is there too.
Next time, you are hungry, ants on a log might be a good option!
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GMOs defined
One thing many of us look at when we buy products is whether they are gmo or non-gmo but what is the difference between gmo and non-gmo?
To get started, GMO or non-GMO acronyms mean genetically modified organisms or non-genetically modified organisms, respectively. GMO are organisms that are created in the lab via science and engineering. If you are eating clean, then likely you don’t want these GMO products in your diet. Corn, sugar beets, canola and soybeans are examples of GMO items. If you are wanting to buy something that is non-GMO, look for the non-GMO Project verified symbol on the product. If you can’t find products that have this symbol, then try to buy from your local farmer as you’ll be supporting your local economy and ensuring you are eating non-GMO.
There are plenty of reasons to eat and not eat GMO items but that decision is solely based on your lifestyle choices. No one can tell you that it is bad or good because we all have different lifestyle requirements so my recommendation is to do your research and decide if GMOs are for you.
pic source: Google images
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Hitting the gym in January?
With the new year upon us, one thing you’ll notice is that the gym is going to be a busy place if you decided to go or join one. Now that you’ve decided you want to get into better shape and you signed up to go to your local gym do you know where to get started? You’ll have trainers coming to you to try to sell a package to sign up or perhaps you signed up for a class at the gym but neither makes you comfortable because either the trainer isn’t fit enough to inspire you or doesn’t know what you specifically need or perhaps the class you signed up for only has super fit people in there and you don’t want to stand out. So what should you do?
First, let go off all those negative thoughts. If you decided to exercise and get healthy, let that be the thought that drives you. Your trainer will usually give you a stock program from a template to get started so start with that and see how you like it but eventually find a trainer that customizes to your needs. You don’t want to pay a trainer for tips and exercise demos that you can watch on Youtube and get a beginner’s program from the Internet so definitely assess how long you want the trainer’s help before moving on. As far as classes go, remember you can always try it out and if you don’t like it, move on to another class at the gym. You might be surprised by what you like or don’t like. Just because Yoga may not excite you and Zumba does, doesn’t mean that if you gave Yoga a shot that it wouldn’t result in more flexibility, patience, and serenity for you. All options should be on the table when signing up for a class—of course, we sign up for classes based on schedules but you are more likely to go to one that you enjoy!
Let’s fast forward a little bit. Now that you have figured out what exercises you should be doing and what exercises you are comfortable with perhaps, you need a program that covers all body parts (total body workout) so that you don’t have to go every day. Total body workouts are great because you can work out x3 a week and rest between each day without having to think about which muscle group am I going to work today. An example of a total body workout is below. You can Youtube demos of each movement or ask your trainer if you have one. Remember to rest between each set adequately (90sec or more) and definitely warm up and stretch before you start any exercise program. Your body adapts to weight stresses when it is resting, hence the importance of resting between workouts (for example, workout Monday, Wednesday, and Friday) and resting during the workout (rest 90 sec or more). I prefer dumbbells for weight training as it requires coordination and skill and forces you to go slower. When should you move on to a heavier weight? When doing 15 reps becomes easy. What weight should you start with? Start with a challenging for 8-12 reps but not so challenging that you can injure yourself. Remember, you are trying to get healthier not hurt!
2-3 Sets of 8-15
Dumbbell Bench Press
2-3 Sets of 8-15
Single Arm Dumbbell Row
2-3 Sets of 8-15
Dumbbell Romanian Deadlift
2-3 Sets of 8-15
Barbell Military Press
2-3 Sets of 8-15
Dumbbell Pullover
2-3 Sets of 8-15
Barbell Squats
2-3 Sets of 8-15
Hyperextensions
2-3 Sets of 8-15
Medicine Ball Curl-Ups
Have a fun workout and don’t forget to log what you did in a notebook or a note-taking app as this will help you track your progress!
pic source: Google images
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Oat milk set to take off!
If you drink dairy alternatives like almond milk or cashew milk, don’t be surprised to see another milk pop up soon-oat milk. Right now, Oatly is likely the most famous oat milk brand out there. It is a plant-based vegan milk that is made from gluten free oats. It tastes creamy and is a great alternative to dairy milk.
I’ve seen Oatly at Wholefoods and Target and you can also buy it on Amazon. Check out the website (https://us.oatly.com/collections/all) to learn more about the milk. What I have noticed lately is that even coffee shops are keeping it in stock since it is a great alternative to almond milk and provides a creamy taste to the coffee. As of this writing, the barista version is out of stock! Since demand is so high, the company is building a new plant in the US. Is this trend here to stay? Is it a viable alternative?
Oat milk is fortified with vitamins and minerals so you will get your calcium, vitamin A, vitamin D, and more. Having tried it, I will say if you like a creamy taste, then this milk alternative might be something you enjoy. Oat milk is likely going to continue to explode as just recently Danone too decided to launch Oat Yeah so this milk is just starting to get traction!
If you are unsure if this milk is for you, ask your doctor.
If you are ready to order it, order it here from Amazon:
https://www.amazon.com/shop/2howyalldoing
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How do you select a supplement?
The beginning of the year means new resolutions and new fitness goals, right? One item that might fit into that category is a supplement. No matter where you buy your favorite supplement, be it Whole Foods or Amazon or Walmart, one thing we all do is look for something that will help us achieve a certain goal. No matter what that goal maybe whether it is health improvement, energy improvement, beauty improvement, weight improvement, etc., but remember that supplements by themselves won’t fix the issue without a proper diet and exercise routine too.
Some other tips that I like are and use myself based on what I do, eat, read, etc. are:
1) Supplements are exactly that, supplements! They are to be taken if you have short falls in nutrients due to your diet and lifestyle.
2) Don’t always jump in on the latest fad supplement! There are no shortcuts to the goal you desire while eating bad food and not exercising
3) Examine the claims, does it make sense what the product is saying or is there a catch to it
4) Does limited supply on a label or advertisement mean that you should go rush out and buy it? Probably not because if it is such a good product, why can’t it stick around longer?
5) Legal products are out there so buy it from a trusted retailer and trusted company because if they are good companies with good, safe, legal products there will be tons of info on their website about it or you can reach out to them for more info if needed.
A good guideline that I use is that if I’m about to consume something, I better know as much as I can before I take it because I don’t want to ruin my health in the hopes of making it better!
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Slimfast Keto products coming soon
One of the oldest brands in the weight loss category is Slimfast. For most of us, that brand has always been something we see in store shelves but not one that we gravitate towards when we are thinking about weight loss especially in today’s climate when keto is the rage!
So how does a brand rejuvenate itself? It observes Google trends and analyzes market data to realize that they should be playing in the keto field and hence you now will see Slimfast Keto coming soon!
Will participating in the keto category help Slimfast, sure why not? If the packaging pops and it meets the keto criteria and marketing makes people aware that it exists, I’d bet that they would gain success from the product. In order for the brand to truly standout, I’d love to see more options other than bars and shakes that were keto. Slimfast Keto is said to be based on MCT (medium chain triglycerides) and grass fed butter so be assured you’ll get your high fat, medium protein, and low carbs but since I haven’t tried it, I’m going to have to wait to taste them and see if it is something that I will buy after the first trial.
By having Slimfast participate in the keto craze, one thing is clear—keto is more than a fad!
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Chipotle innovation
So you must have heard the new announcement of Chipotle introducing 4 new bowls at the restaurant this week–keto bowl, paleo bowl, whole30 bowl, and the double protein bowl—but are these bowls capitalizing on a the fad diet trend or saving you customization time?
I personally think that it is a combo of both. I love going to Chipotle and customizing the food to make it healthier and make it fit the diet that I’m following. I like the idea that they have made these standard options going forward but what so far I have noticed is that these options are only available if you order online (as of the time of this writing) which means you have to order it online—better have that Chipotle app on your phone!
Also, I still have to customize my bowls even if I have the keto bowl because I prefer chicken over other protein sources but at least no matter which restaurant you go in, now the server knows what the keto bowl is. There is something to be said about standardization right? What I don’t like is that it took so long to come up with these bowls when consumers were already ordering them this way—kinda late to the party so to speak, right? Plus, I don’t think that this is really called innovation, do you?
Nonetheless, I guess despite all the health issues the restaurant has faced in the recent past, this is definitely another way to appeal to the health conscious consumer.
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Work mode after holiday time is tough!
Many of us are back to work this week after Christmas and New Year’s holidays but getting back into the groove of things can be tough. No matter your goal of working out or just simply figuring out to how work again, this quote summarizes both nicely:
“The secret of getting ahead is getting started.” – Mark Twain
Don’t you agree!
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Day after New Year’s Day: Quote of the day
Huffington Post had some amazing quotes a few years back and one that I liked is below. As the new year begins, eating healthy doesn’t have to be challenging and definitely doesn’t require the right utensils to eat it!
“You don’t need a silver fork to eat good food.” -Paul Prudhomme
Happy New Year!
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