GHUTV LIVE! Healthy Snacking

Well, hello, everybody. Welcome to our Get Healthy UTV question and answer. It is a monthly occurring event where Sam and I come live, sometimes we add another trainer in, and we answer questions. We also often have a theme, right, where we wanna talk about one thing in particular. And I got to say, an hour goes by so fast. At least it does for us, right? It does, yep. Maybe not for our production team, but it does for us because we are so focused on all of your questions. So welcome in. Hi, Sam. Hi. How are you? I'm great. How are you? Got a little chilly in here today. I know and we both decided to wear bright blue today to kind of brighten your day. So we took a little survey in our Facebook group. For those of you who are Get Healthy UTV members, I hope you are a member of our private Facebook group. It is probably the most active, most positive, most informative group I've ever belonged to on Facebook. Absolutely, by far. Our members help each other pick workouts. They encourage each other. They share their highs and lows of their days and things that are going on. I honestly, to be honest, I feel like I know some of our members personally, like they're my friend because I know so much about their life. So you are my friends, you guys. But in the Facebook group, we asked what do you wanna talk about in April? Yep. And overwhelmingly, snacking one. So I guess snacking is a big topic. It's a big topic, yep. I don't think of it that much. I don't know why, but it is probably one of the most common asked questions to our website. Yep. So today it's gonna be all about snacking, healthy snacking, should you snack, when do you snack, all that good stuff. However, we also take any questions. So Sam is live on her computer right now. She can take anything live. We have pre-asked questions. We do the best we can to fit it all in. We have our BiPro Protein Powder sitting right here because they are our sponsors today. We have been partners with BiPro Protein Powder from the very beginning of Get Healthy UTV. Quite honestly, I've been partnering with BiPro for about 10 years. Yep. I'm obsessed with their protein because it is a clean protein. It is whey and it's very clean. And so we're gonna talk about protein shakes today because that's a big deal. So when we get to that, I'm gonna kind of tell you a little bit more about BiPro. I've always got a coupon code for you guys because we have a constant coupon code for our members and non-members if you're not a member. Anyone can use it. Let's get right into the question, Sam. Jumping right in. Let's see. So we have best way to overcome late night snacking, specifically between the hours of eight and 10:00 PM? Ah, that's the hardest. You know when people talk about intermittent fasting and they're like, hey, does intermittent fasting work? And I'm like, yeah, because basically what it does is it tells you not to eat at certain times. It's basically calorie restriction. So jokes aside, it really doesn't matter the timing of your intermittent fasting. I mean, there's no magic to five, 18, 12, no magic. So I'm just here to tell you that now. But most intermittent fasting will stop you eating in the evening. And if you're following the rules of your intermittent fasting, you're not gonna eat late at night. So that's one thing, but how do you stop it? You have to stop it by not starting it. I mean, quite honestly, it is so easy. You are not alone. Late night eating is the number one problem people have with calorie consumption. They'll do good all day and then you come home from work or maybe you were working at home but you were busy and the kids' activities were crazy, maybe you didn't get dinner because you were driving to dance and soccer and whatever, and then you kind of let your guard down. All of a sudden you take this deep breath and food is emotional. We all know that. Food is not just nourishment. It should be, but it isn't because food is also celebration. Food is a ritual, food is holiday. I mean, food has a lot of amazing meanings, but your body just responds by saying, I'm just gonna sit here and eat. And typically late night eating is mindless eating. So don't eat out of a bag. Don't eat out of a box. I mean, I am the worst with popcorn. If I open a bag of popcorn, I can literally eat five servings. It's ridiculous and wrong, but it's very easy to do. Don't eat out of the ice cream container. Don't eat out of the nuts, like just taking handfuls. You need to portion out what you're going to eat. And I'm not saying you have to become some weirdo who measures all their food. But if late night snacking is your problem, measure something out that you're going to eat and then stop. Also just stop. Yeah. For me during the week, if I'm not going out and having a social event, I'm at home, I finish eating at like seven. I have dinner. I do have something sweet every night. I am a sweet freak. So I'll either have some yogurt with some berries or I'll have trail mix with cacao chips or I'll have some halo top, which is like a protein ice cream. Or I'll do something that is kind of sweet right after dinner, and then I just stop eating from seven till seven. Yep. So that's my intermittent fasting. But if you do need a snack, if you do come home, like I have had moments where you come home at nine o'clock, you still haven't eaten the proper dinner or whatever, portion out what you're gonna eat and then step away. Drink tea, drink water, drinking things will keep you from eating. Yes. Last thing I'm gonna say chew bubblegum. I mean, I know it's crazy but keeping your mouth busy while you're not eating can help. A lot of people are actually asking about tea. What kind of teas do you drink late at night that either can curb or there's some that are a little bit sweeter to kind of get that, you know? So some tea, you got to be very careful and make sure it's a caffeine free tea, because some tea does have caffeine in it. So I always do caffeine free. I really love chai tea because it is that sweeter flavor. Some people hate chai tea. I really like mint tea. I like the flavor of mint. I'm not really big into peachy or strawberry. I know there's all different kinds of teas. I don't love that. And I don't love like Earl Gray or any chamomile. It's just kind of boring to me. So I'm a chai tea girl at night. I drink Organifi. So Organifi is a brand that's out there in the marketplace. You can go to their website, Organifi. They make really healthy products like powders, greens, reds. And then they make this gold, which is like an evening tea. It has no caffeine. It's kind of a sleepy time tea. It has turmeric, rishi... Does it have Rishi Mushroom? I think it has rishi mushroom. I know that sounds disgusting. You cannot taste it. It's cinnamon and chai and it's super soothing. And I've been drinking that for like three years now. And honestly, I don't get colds the way I used to in the winter. I think it's really good for your immune system. Yep. I love that. That to me is like a sweet treat. It's very sweet tasting, but it has like one gram of sugar. I love chai. Those are kind of my go-to. I drink this brand called Good Earth. Yeah. It's a Minnesota brand but it's also national. I mean you can buy the tea bags, and I buy their "Wild Child" it's called, which is chai. And I also love their sweet and spicy. That's just my go-to. But tea calms me down from eating too. Yep. I actually recently... So I drink the Organici as well. Love that. She introduced it to me. Isn't it yummy? It's so good. It's expensive. You only drink one thing at night. Yep. It ends up being like a $2 tea. So you have to kind of- Right, you kind of have to savor it a little bit. Yeah. But actually, I'm not a big tea person, but I found a blueberry aloe, and I was really hesitant to try it. It is so good. It's like a little treat. Most tea is not... Most teabags are not that expensive. So if you find something you like, try it. Just try it. Keep doing it. Let's see. Will you be doing more fast walking videos without equipment or floor work? Yes, yes, yes. So we just put up a free one on YouTube. It's 1,500 steps. Sam and I did it. it took us about 15 minutes to indoor walk 1,500 steps. Kind of a fun free workout for any of you who are non-members. And insider information for those of you who are Get Healthy UTV members, is there a next workout that we're putting up? Well, it's either the next one or the next one after that. Yeah. So it's in two. Okay. So it's in May. We are putting up a new 5,000 step workout. 5,000 steps indoor. You get half your walk in this one workout. Do the workout twice and you've got 10,000 steps. And it has no equipment. It was super fun. JC and Sheila joined me on that walk. Yeah, yeah. And we were just... And I'm telling you, I was definitely glistening by the end of that one. So yeah, they're coming. Chris, we have a ton of questions. Everyone's kind of jumping in a little bit late and they're asking if you've talked about the BiPro Protein Powder. So, okay, let me talk about it right now. Hop in and and do it. So thanks to BiPro. We love working with them because I really believe in their protein. I have tried every protein powder on the planet probably. Now here's the thing, it is a whey protein. So if you are a vegan or a vegetarian, you don't consume whey, there are a lot of good products out there. You need to go to your store, you need to probably buy the individual packets and try them because there's pea proteins. I really love pumpkin seed protein. You can buy that on Amazon. It's just literally ground up pumpkin seeds and it's so rich. So there are a lot of really good vegetarian, vegan options out there. But whey protein has always been known to be really good for muscle recovery. So if you do eat whey, this is lactose-free, gluten-free BiPro. However, if you do have a lactose intolerant, I would test it, test it out. But whey protein in general is good for muscle repair. So you have something called the branched chain amino acids, or let's just talk amino acids in general. So amino acids are what make up protein. Our bodies, I think there's 20 amino acids, 11 of them are body makes, nine of them are essential and you have to get from food. Your body doesn't make them. So if you are eating animal products throughout the day, if you eat certain vegetables, there are some grains that have some protein in it, you're gonna get those amino acids into your system. The branched chain amino acids, BCAAs, which are leucine, isoleucine, and valine, those three are the most important for muscle repair and muscle synthesis. So after a workout, you've broken down those muscles. Protein doesn't make muscle, let's just get that clear. It feeds muscles. You have to do the work to make muscle, but then you wanna feed your muscles, those branch chain amino acids are very important. And the most important one is leucine. And BiPro is certified for sport has always been known to be super high in lycine. You get more lycine per serving in BiPro than any other protein powder I've ever seen. So that's how I started using BiPro. Second, no stomach problems. I have tried so many protein powders where you get bloated, gassy, burpee, like I know it all sounds disgusting. And it's from all the different things that go into the protein powder. BiPro is very, very clean. I'm gonna read these to you really quick. So I use the Elite the most. This is literally just whey protein. There's nothing else in it. And then this is the Bold. A lot of people like the Bold. My kids who are in their 20s like the Bold, I'll tell you why. It has added healthy fats to it. So if you aren't a person who's gonna blend up, I'll take my Elite powder and then I add my fruit and I'll add my healthy fat. I'll do my own chia seeds or I'll do my own avocado. And that's why I love the Elite. But my kids, I'll use my son who's 29, he, after a workout, all he wants to do is take this and mix it with milk or water, shake it up and drink it. So then he's more of a Bold person. The Bold is also a little cheaper than the Elite. But let's just look at what this is. So I'm just gonna quickly read this to you. So first of all, you're getting 2.5 grams of leucine. I don't know of any other protein powder that gives you that much in one serving. It's 90 calories and the ingredients are whey protein. Okay, if you get the unflavored, so there's unflavored, vanilla, and chocolate, unflavored tastes like nothing. Like it tastes like nothing. So the unflavored has always been my favorite. But I do love the vanilla. Now if you get the vanilla, there's also some stevia in there and some vanilla flavoring. So that's the Elite. When you get to the Bold, not only are you gonna have the whey protein, but you're also gonna have some added extra healthy fats to it. You're going to get... Did I do that backwards? No, here's the Bold. Oh, well, I brought the unflavored. See when you... The unflavored for everything is literally just clean protein powder has zero flavor to it. A lot of people like that. But if you get into the vanilla and the chocolate, there's a couple added extra healthy fats added to it, your MCTs. So that's gonna keep you satiated a little bit longer. So it really depends. It's all easy, digestible. So this one, I guess what you'd say with the fats, it's fast, slow metabolizing. It's gonna kind of last you over the long haul of the morning or afternoon, whenever you use it. Okay, certified for sport- Chris, people are asking if there's sugar in either one? No sugar. So in the Elite there's zero sugar, and in the Bold there's zero sugar. There's no sugar. If you do get one of the flavors, vanilla or chocolate, it is sweetened with Stevia. So just be aware of that. That's obviously a natural sugar. You could argue it's a little processed because when they put it in foods like this. Anyway, that's the whole thing. So do you need protein powder in your life? No, you don't. I mean, you can eat protein . Do you like protein powder? Then yes, use it. I use it because that's my breakfast. Yep. Do you still do a shake? I do, but I use plant-based. The way just doesn't sit well with my stomach, but I do every single day. So you're a pro. So a lot of people love a protein shake for breakfast. For me after my workout, I get my healthy fats, my fruit, my protein powder. I'll mix some nuts and seeds in there. I'm so satiated. I love it. It's also been known to be an afternoon snack for me. Yeah. So my kids, when they were playing sports and living at home, protein shakes were like... Our blender was on overdrive all the time. So you have to decide if it fits into your life. I throw the unflavored in pancake mix all the time. Like when I'm making pancakes, I make protein pancakes. I've been known with when my kids were little to stick it in spaghetti sauce, and bake with it and do a whole bunch of different stuff. So there are a lot of recipes online at BiPro. Okay, last thing. The Bold is on sale. So if you go to biprousa.com... And did we have the banner up already? I don't know if she's had- It has been up and I'm sure she's gonna flash it right across. Our production, they're the best. See, I wasn't even looking. Okay, there we go. See they're paying attention. So BiPro Bold is on sale. All you have to do is go to the website and the one pound bags are on sale for 25% off, just so if you know. If you want the Elite, use our Get Healthy UTV coupon code. Okay, so our coupon code is BIPRO20, you get 20% off, GHU. And you can do that on any bag anytime. So make sure you keep that coupon code because that's always for our community. So that's what I know people. So there's our lesson in protein powder. Thank you, BiPro. We love you. We do. Chris, still along the lines of protein shakes, does it hurt to have a protein shake in the evening? No. I mean, see, here's the thing, a calorie at 6:00 AM is a calorie at 6:00 PM. There is no right way. People get so into rules and diets have rules, and you know why diets have rules? Because rules work for people who need structure. So if you're following Suzie's belly diet or whatever, and Susie says don't eat after this time or do this or do that and you follow those rules, she's basically calorie restricting you and/or helping you eat the right food. So that's what diets are about. But if evening is a good time, you want something sweet and you still need to get some protein in your day, we'll talk macronutrients real quick to help people kind of understand how to divide your day up. So if it fits better in your day at night than morning, perfect. Does not matter. Do we have any questions about macros or no? We have one actually. Do you think counting macros is a good way to lose weight? Okay, so your macronutrients are your protein, carbs and fats. And water is something that everybody needs. But everybody needs protein, carbs and fats. You can look at... So I always say look at food two ways, two cues. Always look at the quantity of food, those are calories. And then look at the quality of the food. So the bottom line is I don't care what you think, calories matter. Calories in, calories out. If you eat too many calories than you expend, you will gain weight. Period. That is how it works. It's not rocket science. If you deficit calories, you can lose weight. That's how it works. So you do have to be mindful of the quantity of food that you put in your mouth. Now the quality of food is also super important because that's what nourishes your body. If you wanna be healthy, if you do not want disease, if you don't wanna get sick, if you don't want high blood pressure and high cholesterol and high triglycerides, high blood sugar, if you wanna sleep better at night, if you got like all the... Nutrients are important. Those are your vitamins and minerals. But here's the thing, those are your micronutrients, those are in your macronutrients. So you don't have to count your vitamins and minerals. If you're eating a good array of protein, fat and carb, you should get all the micronutrients you need. Now, you live in Minnesota and it's dark all the time, you're probably not getting enough vitamin D because there are not a lot of foods that have vitamin D., so then supplement with vitamin D. If it's cold and flu season, maybe you wanna take a little extra vitamin C because it's no problem to eat a lot of vitamin C. It's water soluble. You pee it out and it's cheap. So I mean, there are some really good reasons for a supplementation. However, food matters. So you don't wanna cut out one food group, because when people say, "Oh I don't eat carbs, don't eat any carbs," I'm like okay, well, then I hope that you are paying attention to your profile because you might need to supplement with some vitamins and minerals of some sort that you are missing out by skipping that food group. But if you eat a good mix of those three, you're good. Now how do you know what you wanna eat? It's personal. My macro split is usually like 60 carbs, 25 or 20,20 kind of. Yep, yep. I'm at least 50% carbs, some days 60. And so it's either 50, 25, 25, or 60, 20, 20 for me in terms of the way I eat. Is that the right way to eat? No, that's the way I eat. There are people who eat way more protein. There are people who eat based on maybe their heritage, or what kind of foods they like, eat a little differently. So there's no magic mix of your macros. It's just another way to think about food, rather than just saying only calories. Now you're thinking like, well, am I getting a good mix of proteins, carbs and fats? Fruits and vegetables are carbs, which is why my carb count is so high because I'm like a rabbit. I can eat a lot of fruits and vegetables. So that's important. But protein, people always ask how much protein per day, so they really say about a half a gram of protein per pound of body weight. So if you weigh like 140 pounds and you're trying to get about 70 grams of protein a day, that's about what I do, and that's adequate. Now if you are really heavy lifting, if you are training for a marathon, if you are somebody who does serious competition sports, maybe you play tennis four times a week like super intensely, I don't know, I don't know who you are, you might wanna up your protein a little bit. Some of the very professional athletes are gonna eat a couple grams of protein per pound of body weight per day, right? So yeah. I just see my sister constantly with the protein and she's somebody that is constantly working out for what she does. So her sister plays just on the US Olympic hockey team, you know? Just, just... But it's so interesting because she's really kind of dialed in this year. She's getting older, right? She's 25, but she's not 21 like she used to be. And she lately has been so dialed into her eating and it's just very... It's kind of fun because I've always been into that. But it's kind of fun to see even between her and I, it's very different. Right, because you have different needs and she's working out differently. Absolutely, she's working out. So macros are a really interesting way to think of things. And then you can divide your macros. If you go... And this is a very quick math lesson, so take it for what it's worth, talk about it later to yourself. But if you're gonna say, okay, I'm gonna eat 2,000 calories a day, I'm just using that, okay, and 50% of those calories are gonna come from carbs, that means a 1,000 calories are gonna come from carbs. And then if you say, okay, there's four grams of carb per... Okay, now I'm losing... Yeah, per calorie. I can't think right now. Like what's happening? Okay, so if we have a 1,000 divided by four, that's 250 grams of carbs I'm gonna allow myself a day. It's just a different way of thinking. Instead of counting the calories, I'm gonna say 250 grams. Okay, well, I get 25 grams from this fruit and I got 40 grams from this fruit, and I got three grams from that vegetable and I got... And so I can decide how to divide my carbs up for the day. It's just a different way of thinking. And you can throw snacks in there, no problem. You can be a three square meal eater or you can be like a small meal eater where you do three meals plus two snacks interjected. Some people even go as far as just doing six small meals. Again, there's no right way. It's about calories and calories out at the end of the day and your macro mix. But it's what works for your lifestyle, your cultural, who you are, your ability to control yourself with calories. I find myself... I want you to say, but when I'm busy, okay? When we, sometimes back in 2019, used to office somewhere and I'd leave my house all day, I was very much a three square meals. I didn't really... I don't really snack that much because I have my breakfast. I'm so busy working. I love lunch, then I'm so busy working, then I have my dinner and then I'm done. When my kids were little, snacking was really a thing because kids wanna eat, and so then when they wanna snack, guess what? You wanna snack. And so I really had to get in control of my snacks when I was around my little kids or when we're on vacation. It's really easy to snack, snack, snack, snack, snack. So you have to really figure it out for your daily nutrition I think. Absolutely. Yeah. And that changes, like you said. When your kids were younger, it looked completely different then than it does now. Do you snack? Not really. I never see her snack. Well, I don't see her snack either. I think we're kind of like- When we're busy during the day, we aren't focused on that. Yeah, no. But there was a time that when I was dancing, I couldn't eat a ton of big meals. And we practice at 6:00 PM and so I would eat smaller meals throughout the day just because I couldn't get super full off of a big meal. So again, it changes over time and depends on what your day looks like. Yeah, yeah. But I do most of the time have a little snack with me in case I am really gone all day and I haven't eaten. You just always have to have it on hand. Yep. Do you have a tracker, or is there an app that you use or would suggest for people to use to kind of educate themselves on all of this? The best one out there by far is MyFitnessPal. I mean, it is the best app out there. It is educational, it's so easy to track. You can track calories, you can track macros. It's really a good tracker. And if you wanna just do it as a fun trial for a week, two weeks, a month, it'll really educate you. The first time, and this was like a decade ago, so we didn't have apps, it was on... Maybe it was even more than a decade ago, on paper. But the first time I ever tracked my food, and especially this was back when my kids were little, it was super eye-opening to me because I wrote down everything and I was like, oh god, I forgot that I just ate that. Or I forgot that I stuck that in there, you know? And I started realizing, wow, I'm eating more than I thought I was eating. So it is a good practice to try that out. And I think too, I mean, I know growing up I was always like, oh, watch the carbs. But then when you educate yourself on what a healthy carb is, you don't realize... I'm kind of the same as Chris. There are carbs and fruits and veggies and you have this- I love carbs. There's always this bad stigma over carbs. And until you educate yourself on what a carb is and what... I mean, there are healthy carbs out there. Well, and you bring up a good point about sugar. So sugar and white flour are... You didn't say sugar but you were talking carbs. So sugar and white flour are the two evil carbs. They really are. They are the evil ones that ruin the whole gang, right? There's always a couple of ones that ruin the whole thing. So carbs are not evil, but sugar and white flour act the same way in your body. Processed white flour and sugar, immediately your insulin tries to mop it up. So picture all... You're releasing all this and you're trying to mop it up, and if your body can't mop it up all at once because you're flooding your body with too much sugar throughout the day, it is stored as fat. So insulin is really known as the fat storing hormone. And you got to really be careful. So people will think, well, there's no sugar in this piece of bread. Well, it's all processed white bread. So yeah, the whole thing is a piece of sugar. That's what it is. A bowl of corn flakes, mm, there's no sugar in it. Well, guess what? It turns to white sugar in like two seconds in your body. So you're basically eating a bowl of sugar. Okay. That's the first thing. The second thing is natural sugar is different. Natural sugar is used differently in your body. It is always, almost always... I would maybe even always combined with fibers, cellulose, other nutrients. And it is used differently in your body. So you do not have to worry about eating a banana and an apple in the same day, there's no problem with that. I've been doing that my whole life. And if that was the cause of obesity, I would be huge because I eat that every day. Athletes eat bananas like crazy. I can't tell you the number of people who tell me, oh my gosh, do not eat a banana. Everyone says bananas are horrible for you. I'm like, who is everyone? Because they're full of nutrients, potassium, minerals that help deal with muscle cramps. They're convenient, they're easy to carry around with you. Nobody I know says that their overweight problem is due to fruit. I've never had anyone say like, man, I'm such a fruit eater, that's how I got so fat. I mean- It sounds ridiculous. Yeah. I have a banana at least every day. Every day. Plus other fruit on top of it. I know you don't have to. If you don't like bananas, you can pick a different fruit. Lindsay is asking where I got my laptop cover from. Amazon, so if you need a link, let me know and I can drop it in the comments a little bit later. I know because it's new. I noticed it the minute I saw, I hadn't seen Sam in a couple weeks when I was out of town, I go, okay, hello, I love your laptop cover. My last one kind of broke, so Amazon. Back to the topic though, what are your thoughts on monk fruit sweeteners? So it's kind of been new in the marketplace. I've actually been using monk fruit to bake. Yes, you have. And I like it. I've been doing some muffins and stuff with monk fruit. I also like this brand called SimpleMills. Love that brand. They're gluten free, and they have some really good mixes if you're kind of in a hurry and wanna do it that way. I've been using a lot of almond flour so I guess I did some research on monk fruit. It is a fruit. But here's the thing with all artificial sweeteners is that they're partially processed to some point, unless you're actually using the monk fruit itself, which we aren't, we're using a powder made from monk fruit. So there's always some level of processing in that artificial sweetener. So just be wary. Stevia, monk fruit are kind of the two I'm using right now, to me, the less of the evils in terms of just being a little less processed. But I mean, I'm not kidding myself. I know they're all processed to a point. I would stay away from aspartame. There have just been so many studies that show aspartame has issues, as well as Splenda, you guys. Splenda is made from chlorine. I forget what the chemical name is for Splenda, but not good so I'd stay away from that. What are your thoughts on Ezekiel bread? Ezekiel bread is really good for you. It's all sprouted grains. It has to be frozen, because here's the thing, real food will mold. Yes. Real food can't just sit on your counter for three weeks a month and not mold, because bread, meats, fruit, that kind of stuff will mold. If you get a loaf of white bread and stick it on your counter, you can leave it there for four months and nothing will happen to it because it is so processed. So Ezekiel bread is really good. I mean- I have had it. I definitely enjoy it. I mean I don't have a ton of bread. If you're a toast eater, to me that's one of your best choices. Absolutely. Okay. Let's see. Is there a fruit or veggie that you can eat that gives you the same type of potassium that bananas do? She's allergic to bananas. There are a ton of vegetables that give you a ton of potassium. I wanna say an avocado has more potassium than a banana. I think you're right from what I know. And then there are some other fruits and vegetables that have some amazing amounts of potassium. My brain is just dead. I'm trying to think. Do you have any in mind? I was gonna say avocado. And to go along with her question, she said suggestion in a replacement of a banana and- In a protein smoothie. In a smoothie. And I love avocado is the same. Avocado is totally. And you can't taste it either. I was gonna say an avocado is probably your best... I love avocado in a smoothie because it's so creamy. It does what a banana does. It's so creamy. So creamy. But I will say a banana, you taste the banana. You won't taste the avocado. It's just creamy. And at Trader Joe's and at Whole Foods, you can buy quartered frozen avocado chips. Yep. And if your avocados are going old, freeze them quickly so that you can use them in your smoothies. Yep. So anyway, I'm looking to see which food is highest in potassium. Okay, bananas as we said, but oranges and cantaloupe. Cantaloupe was the other one I was thinking of. Spinach, broccoli, sweet potatoes. I mean, here's the beauty of fruits and vegetables. They're loaded with nutrients, you know? Yes, they are. Let's see, what about protein bars? Many have too much sugar. Any thoughts on protein bars? Oh, protein bars are a drag because they are highly processed. It's hard to find one that isn't super processed. I'm just trying to think of some of the brands. I know people talk about RX Bars. Yeah. Well, I'm allergic to nuts so I just can't do- You don't eat bars. Protein bars. I'm not a fan of RX Bars. They're thin. I don't know. They bug me. They bug me. Yeah. Bars are a problem. So I like these bars that are made from, it's called Go Raw is the brand. And all the ingredients are raw. But it's been really weird because I used to find them in Whole Foods, then they stopped. Then I would buy them on Amazon. And now it's very strange. They're very limited on Amazon, and if you can find them, they're outrageously priced, like outrageously. So you can tell something's going on with supply and demand. So it's kind of a bummer. There is one or two flavors of these Go Raw bars that you can get on Amazon. And they're just nuts and seeds and dates, which is a natural sugar. So I like those. I make my own protein bars. When my kids were little, I always made my own protein bars. And we have the recipes on gethealthyu.com. We had the chocolate peanut butter ones and the apple cinnamon ones. And I literally made them all the time in these huge batches and I wrap them in wax paper and freeze them so they wouldn't go bad. And my kids would grab them out of the freezer and eat them. They had puffed wheat in them, which is kind of processed. You could substitute it for something different if you wanted. But for kids, it was good. Anyway, bars are an issue. Absolutely, they really are. The bars that Chris was just talking about that she liked, I did drop that in the comments if anyone is looking for the ones that you can find on Amazon. So if you notice me typing, it is in the comments. Let's see. What can you do to reduce some of the unpleasant side effects of eating cabbage, broccoli, cauliflower, et cetera? You have to kind of ease into it. You do. I've had problems. Because cruciferous vegetables are very... I mean, a lot of people say they get bloated, they get gas, they get a discomfort in their stomach. You have to ease into eating a lot of cruciferous vegetables. So don't just start eating broccoli, cauliflower, cabbage, Brussel sprouts every day. You're literally going to die. Yeah, don't do it. I'm kidding. But ease into it. But cruciferous vegetables are so healthy. They're anti-cancer, they're great for immunity. They've got a ton of nutrients. Start by cooking them. So if you don't... I mean, the raw is the probably the hardest on your system. I ate raw cauliflower and broccoli before I came here. I mean, I love cruciferous vegetables. But that being said, start by cooking, by roasting. I roast all the time. I'm always putting it on Instagram stories. I put a little olive oil on, some spices, and roast it in my convection oven, which is like an air fryer. And they're amazing. So definitely start out that way then ease into them. Don't eat them all at once, but your body will learn to digest them and they are so incredibly healthy for you. And literally, these vegetables like cauliflower, broccoli, spinach, cabbage, they have so few calories. Knock yourself out and eat as much as you want. Yes, I have definitely. My sister and I have to... We love Brussels sprouts, broccoli, all that stuff. But I have to be very careful on how much I eat because sometimes we're laying on the floor, we're like, what is happening? So ease your way into it because it's definitely worth it, but just don't overdo it. Let's see. Okay, we have Sharon asking what the difference between collagen powder when mixed with water, and liquid collagen? Are they both the same drinks and both digestible the same way? They're all different. Every brand is different. Some are powdered, some are liquid. I couldn't really tell you that. It depends on the brand. I've seen a lot about this liquid collagen online lately. People are selling it through network marketing. I have no idea how that collagen is or what's mixed with it. I don't know if they've got sugars added to it to make it taste better. I have no idea. The powdered is great. Vital Proteins, NeoCell, those are just two of the brands that come to mind right away. You can add them to your coffee, to your yogurt, to your tea, to your cottage cheese, I don't know, whatever you're eating. You can also just mix them with water and eat them. I tend to stick with the pills a lot because I'm always putting... And I probably could go back to adding a scoop of collagen into my protein shake, because I would always do a scoop of protein powder and a scoop of collagen. But I just started taking the pills at night because I keep them right next to my sink in my bathroom, and I just remember to take them. And I do think they make a difference, like my menopausal skin, I do. I mean, there are times where I'm like, I don't take it for like five days like if I've gone somewhere and forgot to bring them with me and I do notice that I have more breakouts. No, this is just me, like weird hormonal breakouts when I don't take my collagen. Collagen. Sorry, I am putting blogs in here as Chris is talking. You are a fast typer, Sam. Right? Okay. Let's see. How much sugar is too much? How can you indulge in a few treats? What number do you kind of stay around? So here's the thing. The government was going to change permanently literally back in 2018, the food labels, to have to mandatory include added sugars, and then they kept backing off, backing off. I mean, it's also political. It makes me sick. But somehow the FDA just keeps having to... They don't have to do it. But lots of companies just started doing it. They started putting added sugars on so that, let's say, you're buying a yogurt, you could see if it has 20 sugars but only 10 of them are added, you would know that 10 of them are naturally occurring due to the dairy product. So added sugars are what you're trying to avoid. The recommended daily allowance is 24 grams or less per day. So 24 grams, and there are four grams in a teaspoon. In a teaspoon. And so that would be six teaspoons of added sugar. Now when you think of it that way, nobody's gonna go in their sugar bowl and take six teaspoons of sugar. That's so much sugar, right? But it gets in your food and you don't know you're eating it. There's added sugars added to everything, because let's face it, the best tasting food has sugar and salt in it. Yep. The two things, you got sugar and salt is addicting. It is like yum, yum, yum. So you kind of have to keep track. So it's kind of an interesting exercise to keep track of your added sugars, see if you're going over the 24 grand mark. And here's the thing, like okay, 80/20 rule, right? I am a Starbucks person, I love it. But Starbucks drinks, they are high, high, high in sugar. The ones with all the syrups. The new pistachio drink is ridiculous. It's so delicious. But it's literally like 60 grams of sugar or something. Totally nuts. Wow. I love the vanilla sweet cream. That's kind of the one I will allow myself every so often. But that is like 30 grams of sugar. I know they're mochas and they're locas and they're all those things, those frappos, those can be upwards of 90 grams of added sugar. So you really have to be careful and be thoughtful. Indulge when you wanna indulge and don't look back. It's okay to have an indulgence every so often. But you can go to Starbucks and ask for only one pump of flavor sweetener instead of the five that they put in. Or you can ask for the vanilla sweet cream, only half of it instead of the whole serving. So you kind of have to be your own advocate and it is good to keep track of your added sugar. It is a very interesting exercise. Absolutely. You just touched on it and we do have a question about it, talking about the 80/20 rule. And we have a member saying, I'm worried that my 20 gets skewed sometimes. So what does your 20 look like? Well to me, my 20 is... So it kind of depends. Do you wanna do 80/20 every day or do you wanna do 80/20 throughout your week? I'm pretty clean throughout my week if I'm not going anywhere. If I have a social event, I'm going out with girlfriends on a Thursday night, okay, well, then things are different. But if I'm not going out during the week and just kind of living my life, I'm pretty diligent about having my... I usually have a protein shake. People are always like, what do you eat during the day, right? People wanna know everything. Okay, let's go through it. Let's go through it. Why do you wanna know what I eat? God, but I typically eat a protein shake. So I get up in the morning. I typically work out early before I eat. So if I'm gonna do a 5:30 AM workout, I get up, I get like a half a cup of coffee because if I don't have it, I think I'm gonna die. So I have my half a cup of coffee and I usually eat a half a banana. And the reason I say a half a banana is because for some reason, I don't know, in Minnesota, the bananas at our grocery store are big. They're so large. They're huge. I only need like a half a banana. So I'll take that in the car if I'm driving to the gym or if I'm gonna work out in my basement. I will just do my coffee and my banana. That gives me a little bit of glucose, like converted natural sugar in my body. I put a noon tablet, which is potassium, sodium and magnesium. It looks like an alco cellar. I throw it in my water, give me a little energy. Boom, I workout. After my workout, shower, protein shake. My typical protein shake, typical, not always, lately has been banana, blueberry, peanut butter powder because I'm allergic to real peanut butter. But the peanut butter powder has less calories, and for some reason, I don't break out from it. So I love that peanut butter and jelly combo. I always put the banana or the avocado in for creaminess. If I use banana, then I'll put chia seeds. If I use an avocado, I skip the chia seeds just from the amount of fat going in, almond milk, maybe an ice cube or two, and a scoop of BiPro Elite Protein Powder. I'll throw some pumpkin seeds and some pistachios in it, and that's my breakfast to lunch. For lunch, I typically eat... During the winter, I tend to do a lot of roasted veggies and then I make a ton of extra. So if you follow me on Instagram, I was showing my... I have an extra large cookie sheet, so I will roast a ton of veggies and then my husband and I have them for the week. I'll do sweet potatoes, broccoli, asparagus, cauliflower. What did I just... Brussels sprout. Brussels sprouts. The only vegetable I honestly don't like green beans. I don't know why, but I just don't like them. I don't like them. Red peppers, I'll do stuff like that. And then I'll typically for lunch have roasted sweet potato, roasted veggies and I'll throw in a protein, whether it's some like leftover fish from the week or leftover chicken chunks, I'll throw something like that. Or a hard boiled egg, or whatever I do there. I'll typically put like... I love this peanut sauce that I buy at the grocery store, and it does have some added sugar, so that might be part of my 20 because I just love that Thai peanut flavor. But sometimes I just eat raw veggies and I dip it in hummus. In the summertime, I'll eat more raw veggies then I do carrots, stuff like that. And then I'll snack sometimes on popcorn or nuts and seeds. I usually have a Greek yogurt too. I was gonna say it. I feel like- I usually do have a Greek yogurt. It depends in the afternoon. It just depends. And I drink my coffee in the morning. I used to be able to drink coffee all day, not anymore. Not anymore. And then at night, typically the same thing. My husband and I will do veggies and protein and then we will add... He loves pasta, so we've been making pasta that is made out of chickpeas. Chickpeas, so good. So good. Yes. Yeah. That's so good. So good. And so we've been doing chickpea pasta and lentil pasta, which is really good. I do a ton of quinoa where we mix it and we'll make like a bowl where it's like quinoa, veggies, protein, and we'll put a little hummus in there, mix it up. We do greens and grains a lot. We do taco salad a lot. Like that kind of thing. And then after dinner, I'll either have some dark chocolate with my Organifi tea. I'll have some halo top frozen, whatever it's called. See that's probably not the best thing for me, but I like it. And so that's kind of my typical day. I typically eat I think around 2,000 to 2,200 calories. And then on the weekend though, I'll have a couple glasses of wine. I'll go out to dinner and I'll eat things that maybe aren't perfect. So my 80/20 feels more like 90 during the week, and then I give myself the weekend break. Does that make sense? Yeah. No, I exercise. So I am burning about 500 to 800 calories a day based on activity. Doing my typical one-hour workout, which usually I burn about 400 plus calories, and then I usually walk the dog. Not today because it's horrible here. But let's just say I walk 300 out of the 365 days or something, then I get another couple 100 calories there. So remember, calories and calories out. If I didn't work out and I didn't walk the dog, I'd probably gain weight. Yeah. Thank goodness for that dog. Right? Did that answer the question then? Yes. Well, I mean I think it did, but let's see. Really quickly, will you touch on the brand of the chai tea that you mentioned earlier? It's called Organifi. Organ, Like O-R-G-A-N-I-F-I. They have a really good website if you go to their website, tells about who they are. This Drew Canal, I think his name is, who started it. They partnered with The Truth about Cancer years ago. And they just... Everything about their products are natural, but they're very pricey. I wanna say a container of the Organifi Gold is like 50 something dollars, and you get 30 servings. So you don't wanna waste it. On Amazon, I've been ordering it on Amazon, but I'm gonna be honest, it's way more on Amazon lately. I'm kind of upset about it. I need to look into that. I might switch to subscription on Organifi because it's like $20 less a container, which is ridiculous. But anyway, I love that tea. Look into their products. They really are a good company. A little switch of topic just a little bit. I like to do cardio and strength training on most days. How long should you be doing? So the CDC has gotten smart over the years. And back when I was a kid, I remember the messaging, there used to be PSAs on the television that were like, "Americans need to exercise for an hour a day," and it was kind of like a joke because nobody did it. And so the CDC finally said like, we're not gonna tell you how long to exercise. We're gonna tell you what to do in the course of a week, and you decide based on your busy life, what works best for you. So 150 minutes of heart pumping exercise is recommended a week. That's two and a half hours of heart pumping exercise. Heart pumping exercise is breathing through your mouth, not through your nose. So if you're in yoga class, breathing through your nose, yoga class is amazing for mental health, for stretching, for flexibility, but it's not a cardio class. So you wanna get that heart pumping. Are you gonna walk the dog, are you gonna climb steps? Are you gonna do indoor walking with Sam and I? Are you gonna do Get Healthy UTV workouts? Are you going to a gym? Are you bike riding? Like there are so many. Are you swimming, dancing? So many ways to get your heart rate up. If you like to dance, you definitely need to check out the latest dance workout with Sam on Get Healthy UTV. It is adorable. Like adorable. Okay, but that being said, that's your cardio. Then strength training, the CDC says two total body strength training sessions a week. You decide how and when. So no longer is it do a leg day, do an arm day. It's just use all your muscles in your body twice a week. It doesn't even tell you how long. Nope. But Sam and I will tell you go to muscle fatigue where you feel the point where you're like, oh, I can barely do another one. And you're breaking down those muscles so that you can fuel them properly and build them up. So you kind of have to... For perfectionists or for type A people, that's a little like, oh, you're not telling me what exactly to do. But I really got into the swing of when I first started lifting weights back in the 90s, I divided my body up, leg day, arm day, chest day, core, because that's all I knew, and that's all that was out there in the media. Then I started getting like, oh, I like to do classes where I go up and down on the step and I lift weights, and started combining my workouts together. And now I tend to do, and I think, Sam, you do the same, total body workouts all the time. Yeah. Like I don't just say, oh, today is arm day or leg day. But that being said, we're in the middle of doing a series of split days for Get healthy UTV, because sometimes people do like that. And maybe throughout the year you wanna do a couple weeks of split days where you do leg day, arm day, chest day, that kind of thing. So we do have those workouts for you. There just aren't any rules. You just have to do what feels right. But 150 minutes of heart pumping exercise, so many people don't get that. Yeah, no. They're like, oh yeah I do cardio. Then they're like, wait two and a half hours, wait I have to be breathing through my mouth.? Wait, that's a lot. That's a lot, yeah. Yeah, so... And I think there's something too about like switching up what you do all the time. I mean, do heavy weights and then go walk, do different things. I love, actually when you are gone, adding a little more Pilates into my routine. You go, girl. Just because... Well and I do teach it, but then Chris comes back and I wanna do her classes again. So it is one of those things just kind of switch it up and see what your body likes. If you love swimming, go swimming, right? Well, and when I was in Arizona, I typically go for a month every year to visit family and my parents, and my husband and I work there. Well, we do different workouts. I was hiking primarily for my cardio. I wasn't doing my usual Get Healthy UTV. I did do some of them, but I was doing a lot of hiking, which, gosh, that's hard. My heart rate would get way up there and I'd be like, whew, man. So it's good to change it up. It is. Christie is asking, so doing a total body workout, do you ever get a full leg or an arm workout? So I don't divide my body up like that very often. I mean, we do have a lot of lower body workouts on Get Healthy UTV because you guys just love them. And Shelly has done a couple of them where they're just butt burns, I'm telling you. They are killer. And we do have this Friday for you gold members, it's going to be shoulder bitri day. It is. So that'll be my workout. So I do like that, but I just tend to do total body workouts. That's just my favorite and I feel the most accomplished from it. But again, like I said, there's no right way. by the way for all of you get Healthy UTV members, If you are a premium member, you get two new workouts a month. If you are a gold member, you get two new workouts a week in addition to the premium. You also get the premium. So obviously we love the gold membership because you are getting a ton of variety. Sam and I sit and plan the gold workouts and we're like, okay, what should we do in May? And we listen to you guys in the Facebook group. You guys will recommend, do another BOSU workout, check. we've got it on the calendar. So we listen to you guys and we create all of these gold workouts. But the premium workouts, we just started releasing them differently. We used to release them in blocks. Now we're doing two a month so you guys constantly have new content. Most recent, let's see, we have three that we're gonna kind of preview a little bit of. B-roll too, yep. Yep, we're gonna... Okay, so this one right here is called chair mobility. This is a recovery workout. Sheila and I did this workout. Sheila's way more flexible than me. Look at her. Love you Sheila. But this was a fun workout for those of you who might be injured, for your seniors. We have some member who put up the cutest pictures of her mom doing the chair mobility thing. This is dumbbell hit with Shelly. This is brand new. Sam and I are in the background dying. This was a Tabata workout as well as some other intervals. And I was the modifier. This is kick butt kickboxing, my favorite. My go-to workout is always kickboxing. Love it. This is just my favorite of our kickboxing. We were just having a blast. We were having a blast and I kind of feel like we need to do another one. I know, we're gonna put one on the schedule. So these are three brand new premium workouts if you haven't checked them out yet. I have to laugh. Someone's like, oh, Chris did you cut your bangs? I'm like, no, I just cleaned my hair. You washed your hair. It's always pulled back, never looks like that. Anyway, so just some fun for you guys. This coming month, we have a walking workout we're doing in a strength workout. And a bar workout. Oh, bar workout, sorry. Yep. The strength workout isn't until June, but get ready. So if you are premium members, go look, okay? Because we're constantly adding those. We do send out an email at the end of the month that says, hey, here's your two new workouts. We do talk about it in the Facebook group. So be aware. And typically, when you open the website, the new workout is gonna appear. The new workout is right there, yep. So you'll see it. Quickly, I mean I can't even believe we're running out of time, I wanna talk about what snacks. Did people ask what snacks? Yes. Some people are asking quick, easy, healthy snacks. Let's talk about that because that kind of was like something where I'm like, I wanna remember some of these and talk to you guys about them. So, okay. If you want like a 100 calorie snacks, summertime fruit, fruit, fruit, fruit. I mean, fruit is water. Watermelon is like 90% water. Cantaloupe and honey dew, 90% water. Knock yourself out and eat them. But literally, you can eat a half a cantaloupe for a 100 calories. Are you kidding me? So eat your fruit. Berries are unbelievable. A full cup of berries is a lot of berries, you guys. You can eat a full cup of berries for a 100 calories, a half a cup of G grapes for a 100 calories, half an avocado, a sweet potato. A small sweet potato is only like a 100 calories. A lot of people would be like, oh, I'm not gonna eat a whole sweet potato for a snack, but I'll eat a whole bag of chips for a snack. Right? So there's the difference. On popcorn, three cups of popcorn. Typically three cups of good popcorn are a 100 calories. Air popcorn, why would you eat that? It tastes like cardboard. It is not said. I'm always like, wait, what? You air popped your popcorn. Oh my, I remember doing that in college and we used to then spritz water on it to try to get the... Because I grew up in the fat-free era. When I went to college, you were not supposed to eat fat. So we'd take air popcorn, we'd spritz it with water and then quickly put on the salt and quickly put it in our mouth because it would just melt. It would turn to like nastiness. Disgusting. So unsatisfying. Knock yourself out with some olive oil in your popcorn. It's delicious. Let's see. Any kind of veggie, you can eat a cup, two cups, three cups, four cups? You're never gonna hit a 100 calories of broccoli. It's gonna take you a lot. It's gonna take you an entire bag of broccoli to get to a 100 calories. But maybe you eat a cup of it with two tablespoons of hummus, and then you've got that yummy mix or a little bit of guac. An egg is only about 60 calories, you guys, a hard boiled egg full of really good nutrients and protein. A tablespoon of peanut butter, almond butter, they're gonna be about 80 calories. Take some baby carrots or a sliced of apple and add that, a half cup of trail mix or like a quarter cup to a third cup to a half cup of trail mix, that's gonna be a really good snack. Measure it out. Don't eat out of the bag of trail mix because you'll eat the whole thing. Don't eat out of the bag of popcorn, which is my downfall, because you'll eat the whole thing. So measuring it out makes a difference. Greek yogurt, I love Greek yogurt because it's thicker. Some people like a thinner yogurt, but some yogurt with some berries in it, yum. What are your go-to if you're gonna eat a snack? I snack a lot on fruits and veggies as well. I'm trying to think. Do you do any like crackers stuff? I mean- See, she's too good. I do. I like hip peas. Have you guys ever seen hip peas? No. In the grocery store. H-I-P P-E-A-S. Redonculous, they're so delicious. They're made of garbanzo beans. I have not heard of that. They're like Cheetos. They're like Cheetos. They're so good. Chris, we have a few people asking, did you mention menopausal skin? You can't possibly be at that age range, but can you please explain? What happened to me? Yeah. Okay. I'm 55. I went through menopause at 50. I was young. My older sister who is... She's almost five years older than me. She's not 60 yet, maybe this summer, but she went through menopause five years after me. So everybody is totally different. But I just noticed in my late 40s, I had the weirdest thing going on. I had these white pules all through here. So it wasn't zits. It wasn't acne, I could tell it was different than teen acne. But they were literally... I don't wanna gross anyone out, but they were like literally white pustules. So when you sit in a magnifying mirror, I could pop them. Like it's disgusting. And then I started getting like when you looked in the side view, in the sunlight, I had underground bumps. Oh, those are worst. And I was like this... I was never even an acne sufferer as a teenager. So I was like what's going on? I knew it was getting bad because I was always wearing a baseball cap. And then this was the telltale when I decided I needed help, was I wanted to put makeup on before going to the gym. I never put... Who puts makeup on before going to the gym? And I was like, ooh, I just wanna cover this up. And so then I was like, this isn't good. And then even one of my younger sisters was like, ooh, what's that? So I went to my derm and my derm said, "I have no idea," because dermatologists, they just want acne, or I mean, they don't get into the menopausal stuff. So I started doing my own research. I started digging deep because I was like, I know this is hormonal. I came upon a whole bunch of blogs of people talking about the same problem I had. Plus I was thinking I was getting rosacea, I was turning kind of red. Boy, it was a mess. And so long story short, after a ton of research, reading people's blogs, getting information about the fact that this was menopause at work, I read about about collagen. That's when I started taking my collagen, which was about seven, eight years ago, that collagen could make a difference for menopausal skin problems. And then I came upon a skincare program, which Sam and I always put on our Instagram stories, and I'll do it again, called Zenned. Z-E-N-M-E-D. And it's not tested on animals. And I don't know, at one point I think they said vegan, but I don't get vegan for your skin. But whatever. Bottom line is it's really good botanical ingredients, and I started using their support serum. It's super cheap, it's 25 bucks, and my face cleared up over overnight. Oh, the best. It was both the collagen and the Zenmed. And so I was like, okay, so bottom line is I haven't stopped using either. I did have a weird bout in November of this year, first time in a long time where I was like, what's going on? And I tried to figure out if it was food, but I'm pretty sure it was just my skin reacting to... I don't know if it was the cold, hormonal change again. And I started using one other Zenmed lotion called their rosehip and licorice. I know that sounds crazy. It's all natural stuff. And that was a little thicker for the winter. That really worked for me. Okay, that being said, I also found out I was eating a lot of histamines because a lot of healthy food has histamines. I was eating a ton of fruits that had histamines. I was eating avocado, tons of spinach. That was a time when I was just eating spinach in all of my protein shakes, peanuts, which I can no longer eat peanuts, period. And so I did do some research that said too many histamines will create a reaction. And so what I did is I went, oh, and red wine was one of them, which is totally depressing because I love red wine. So bottom line is I started changing that up, getting rid of them and then adding one thing back at a time. And really, spinach and peanuts were the two things that really bugged me the most. Okay. So that's it for that. Hey, we just had up a little banner. I'm sorry, I was talking through it about 10 foods that blast belly fat. It's a question you guys ask all the time. Now you guys know me, I'm a realist. There's nothing that blasts belly fat. You can't eat celery and lose belly fat. You can't take a pill and lose belly fat. But eating healthier will help as long as you're also doing the other things like drinking water, sleeping and getting rest and keeping your insulin and your cortisol in check. Those are the two hormones that create this fat storage in the belly. That being said, eating the right nutrients will help control your insulin secretion and your cortisol. And so it's foods like berries and healthy fishes. And you had the list just up there of good stuff. So it's a download, you guys. It's free. So if you go to this... Will it be on our... Yeah, it's in the comments on Facebook. We'll get it on- That's just one more little treat for you guys for listening all the way to the end of this hour. Absolutely. Any one last question? We're like almost done here. Let's see. I mean, we have so many questions, you guys, so if we missed you, I will go back in the comments and answer any of them that we can. You're full of working from home. Any tips to break up the day with movement? What's your top tip? Working from home, WFH. Who knew that would become a thing? I say you have to break up. I love my watch because it tells me to stand up. I do stand up, sit down throughout the day. So I sit at my kitchen counter on a stool and then I'll stand. I have a stand for my laptop. Sam and I... So my Instagram, I call it my Instagram but it's really our Instagram because she helps me put up a lot, and we put up Amazon finds every Friday. We'll put it up this Friday. Yeah. I have a little stand for my laptop. It was like 15 bucks. But it just elevates it so that when I stand at my kitchen counter, it's the perfect height for my computer. So sit, stand, sit, stand. Get your workout. I like to do my workout. I mean, yesterday Sam came over to my house and we did our Get Healthy UTV workout in the morning. And we had some people, they were like, we love that this is real life, that you guys workout together. I'm like yeah, we do. In my basement. Yep, with my dog laying there. And so we did our workout in the morning, and then typically, in the afternoon, I will try to get a walk in, not today because it's just crummy weather here. But I'll walk the dog. We'll walk and talk. Even a walking needing can really be useful. And yesterday Chris said, "You know I just really wanna do a cartwheel." I'm still replaying that in my mind. I did say that. So maybe just get up and do some cartwheel. I didn't do it No, you didn't. So maybe I was- I was like I feel like doing a cartwheel. I watched something on Instagram and I was like, am I too old to do a cartwheel? Will my body do it anymore? I am going to test it, but I'm definitely not gonna do it around anyone. Cartwheels used to be my gig and now I'm afraid I'm gonna knock into furniture. We got large space. All right, I'm gonna try it off camera. Yeah, we are out of time. There's still questions rolling in. So again, we'll get to them. People giving us suggestions on more workouts. We'll add them to the list. You guys are hilarious. I love your suggestions. So with two gold workouts a week, it is giving us a lot of variety. It's giving us more, however, we have so many. We have some fun stuff coming up. But even so, it fills up so fast because we're through May planning and we're like, ah, we still have add in this. Oh, we got to add in that, you know? And same with our premium. So we're taking your thoughts to heart. One of the things that Sam and I love is pyramid power. So pyramid is just such a fun, to me, format. I've been doing it literally probably for eight years every Tuesday. Tuesday, if you say Tuesday, I say pyramid power. Pyramid power. And so we're gonna give you a few extras of those because premiums only have one. Golds have four. We got a lot of stuff coming down the pipeline. Yep. So my gosh, an hour goes by so fast. Thanks to our production people who sit there and listen to us for an hour. You guys are awesome. Thanks to all of you at home or at work or wherever you might be. This is really fun for us. Sam and I enjoy coming live. Who did we have with us last time? Shelly? Shelly was with us. We missed last month- Trainer Shelly. Yeah, so we have some fun stuff coming up for you with our trainers. Fun stuff coming up with our workouts. We'll be back again next month with another Q&A. And we are always open to ideas too, of things that you guys wanna talk about. We're here for you. Okay? Yeah. All right. Happy Wednesday, everybody. Have a great day. See you soon.