Other things on sale include:
FreshCo: Bnls/sknls chicken breasts $10 for 4 , blackberries $2.99, 400g block cheese $4.44
Walmart: bacon $2.94, green onion $0.47, mango $0.47, loaf of bread $0.94 (sale ends Thursday)
Metro: strawberries for $1.99 and frozen pizza $3.49 (name-brand and store-brand) (sale ends today, Ontario and Quebec have the strawberry sale)
Let's keep each other informed, comment if there are any other sales on in your town! Also, while Walmart and other corporations are just as bad, the focus for right now NEEDS to be on just Loblaws- this is so we can make the others come to heel. The other corporations are watching, they know what is coming if they don't lower prices, and they know we see through any PR team's attempt to thwart us. Our dollars are talking!
Food for thought- if Loblaws doesn't cave soon, the people who are now going elsewhere for their weekly groceries will most likely not return ever, due to their shopping habits changing- if it continues for a few more weeks, they will never get back into the habit of going to Loblaws stores. We can see from the hundreds of thousands of views the posts on this sub of "only" 79000 members has, that the power of our words and actions here have greater impact than they can ever control.

Hi
I’m on week 3 of Zepbound .25 and today was the first day it was truly hard to eat anything. I tried going for one of my factor meals, which is supposed to be encouraging me to eat healthy however I could not eat more than a couple of bites and half of a protein shake today.
Now my stomach hurts and it’s probably because I’m not eating. I should probably add that I’m adhd and possibly on the autism spectrum so sometimes food textures irk me. I also have a prior history of orthorexia where I’d force myself to eat super nutritional food even when I absolutely hated it which made me ruin my relationship to food.
Knowing all that, I decided to give up on the factor meal and just eat something mildly sweet, but nutritious. Went for apple slices with pb, cinnamon, and a drizzle of honey. I also ordered a thin crust margherita pizza and plan to eat a slice to get something in my system.
I feel bad because I feel like I’m failing at changing to more nutrient dense foods. That being said the apple slices taste good. But also, could this be progress? Maybe I just need to give myself grace here and eat what makes me feel good today.
I’m also going to have a slice of margherita pizza. It’s not very greasy so I don’t think it’ll hurt my tummy.
I definitely don’t want to shame myself for what I eat today because I’m trying to practice mindful eating. Maybe I just need to eat what helps put calories in my body.
But really my question is what are y’all doing when you can’t gather an appetite? Also, is this just super low grade nausea? Does it go away after a flare up? Am I doing the right thing?
I think I just need to be told I’m doing a good job and be put at ease.
Thanks.

I (29F NT) am extremely neurotypical and emotionally/mentally/financially stable. I’ve been struggling with my fiancé (31M dx rx) for a long time, and could really use some tailored words of wisdom. Lurking this subreddit/community has been so incredibly validating and helpful as I navigate this overwhelming journey… 2 years into our relationship and I feel like I’m at my breaking point. I doubt whether he’s capable of changing fast enough, I’m not sure I want this for my life anymore. Things will only get harder as we age and kids are thrown in the mix…
The past year has been soul-crushing, I’m a shell of the person I used to be. I’ve self-isolated from friends, had depressive episodes (never had that before), gained an excessive amount of weight, am frequently paranoid and anxious (never had anxiety before). I just never have long-lasting peace, it has destroyed my mental health. Before all this, I was eager to get engaged/married while he was nervous and wanted to take it slow. Now things have flip-flopped: he proposed far earlier than I thought he would, and I’m hitting the breaks uncertain of our future when I’m supposed to be planning a wedding (I refuse to until I see long-term/consistent improvement from him).
I can say that thankfully, my fiancé is not on the extreme end of ADHD. He doesn’t struggle holding a job, he isn’t a slob, he doesn’t shut down sexually, etc. He was diagnosed with ADD (so inattentive ADHD) when he was 18, and has been taking Adderall since. He does not take as much as he is prescribed, which I’ve questioned and he brushed off. We have gotten into heated, and ridiculous, arguments since early-on in our relationship.
Fall last year I unintentionally stumbled upon the emotional dysregulation aspect of ADHD. I was watching reels on Facebook, and in one a woman started by saying “If your partner has ADHD, watch this.” I continued watching, and 5-10 seconds later she mentioned in passing how they have problems with emotional regulation. I was immediately floored and replayed the video to make sure I heard it correctly. I Googled it and, low and behold: there was article after article about this. I read bullet point after bullet point of the manifestations of ADHD, and I couldn’t believe how it described exactly what I had been dealing with for nearly a year and a half.
My entire life I thought ADHD just meant someone had more difficulty focusing or they were hyperactive. This is what most of [uninformed] society thinks, and also what my fiancé himself thought. Over a 12+ year period since being diagnosed, not a single doctor or psychiatrist ever once mentioned the emotional dysregulation aspect of ADHD to my fiancé. He had no idea! Previously, I had chalked up our problems to political differences and that for his entire 20s he was always around (and dated) people very different from me. So I thought he just had trouble adjusting away from judgmental worldviews he had adopted while being surrounded by like-minded people for so long.
The discovery of emotional dysregulation and RSD was ground-breaking for us. He had been starting to think I was the problem since he “didn’t have these problems in my previous relationships.” Well that’s because he always dated less-mentally-stable people (his most recent girlfriend was diagnosed bipolar), so by comparison he was always the more stable one in the relationship and the magnifying glass was pointed away from him. Making the link between our problems and his ADHD made it tangible in a way that he could understand, which provided a foundation for his growth and improvements to begin (alongside therapy). But it’s very difficult for a 30+ year old man with a brain disorder to unlearn bad habits he was fully unaware of & learn how to retrain his brain to process information in a healthy way…
My fiancé has externalized RSD - he becomes highly reactive and verbally aggressive. He is hypersensitive, his brain distorts reality and interprets innocuous questions/statements like “did you put water in the soap dispenser” or “that’s a lot of cereal” as personal attacks. He also has a very big problem not respecting certain differences in opinion we have, or not respecting my choice to not eat/do certain things - he will push and push and push and push, will not stop pushing even after I calmly & nicely asked him to stop dozens of times after dozens of arguments, will not stop even after I’m sobbing begging him to please stop with tears streaming down my face. What are these explosive arguments about? The most mundane, inconsequential things. I wish this was made-up: HOV lanes, me not wanting to eat salad, me not wanting to eat warm guac, me not wanting to eat mustard, me not wanting to try Adderall or coke, me having a different view/opinion on how we should heat up a frozen pizza, me not wanting to eat mushrooms because they make me sick, etc etc.
Every single time we have an explosive argument, he pushes and pushes and pushes. When I reiterate, for the 100th time, that I have autonomy over my own body and don’t need to do anything I don’t want to do, he tries to manipulate me by flipping the script and parroting words/phrases I’ve used in previous discussions (like saying I’m being “disrespectful” and “dismissive” of his feelings/opinions because I won’t do what he wants me to do). Only once he calms down does he realize how badly he effed-up, profusely apologizes, and promises to never do it again and that he’s capable of being better… But then he just does it again and again and again and again and again and AGAIN.
He tries to play the victim and come off as reasonable by saying that he’s just “trying to understand” me by asking questions. I told him that is a cop-out because after I’ve explained how I feel, he ignores it since it doesn’t make sense to him & doesn’t line up with what he thinks/believes, and instead he continues pushing/pressuring me.
More recently he also claims that he isn’t trying to pressure me to do anything TO MYSELF, he’s just sharing his own experiences and thoughts with me so I can understand him better. When you repetitively “share your experiences/thoughts” on XYZ after I made it clear dozens of times that I don’t want to do XYZ and to please stop pressuring me to, even if you don’t explicitly state “You should try XYZ,” you are still INDIRECTLY pushing/pressuring me.
I. am. SO TIRED. Resentment has been growing, I’m paranoid and anxious, I don’t trust him (because he has repeatedly lied to me), his substance use (alcohol and weed) has become less and less attractive. He claimed a long time ago that I’m obsessed with being right, but he’s just projecting - he’s the one obsessed with “being right.” While he loves how I do all the paperwork-related “adult” part of life, he gets really annoyed that I’m almost always ‘right’ about things while he is not - so he takes it out on me.
Things have gotten to the point of reactive abuse, which I warned him about a few months into our relationship (at the time I didn’t know the term, just the concept). I’m having such a hard time making my mind up on where to go from here. When things are good, they are so good. He is a genuine person and a good man, we have SO much love for each other. We share many laughs and have built a life together. But… his brain is plagued with a disorder (that he was not fully informed on & did not begin attempting to manage until 6 months ago) that breaks me down.
While he has improved since the ADHD link was discovered and he started therapy, he continues slipping up and defaulting back to his regular BS. I don’t think I can take it anymore. I don’t want to waste more years of my life, or end up trapped in a marriage because of kids… I’m afraid that’s what it will come to, and I’ll be forever mad at myself for sticking around despite the red flags and what I knew about his condition.
BUT… What if it’s possible for him to improve and stop hurting me? Maybe he needs different medication? Maybe there are other communication approaches we can try? Maybe there’s a better kind of ADHD-specific therapy out there (I don’t think his/our current therapist is helping much)?
I know that he has a long way to go, and that I need to focus on healing. What are methods that have worked for you? Is there a better way I can go about looking for a therapist that specializes in adult ADHD & who truly understands it and can help? My fiancé acknowledges and understands that he has a problem, I can see that he is genuinely trying to improve - he wants to be a better person for himself and also be the partner I deserve. He is struggling to make it happen, he wants it SO badly - he doesn’t want to lose me or the life we have together. I just don’t know how much more of this I can take… Please, any advice & support would be greatly appreciated. Thank you so much for taking the time to read.

Adopting a healthy eating lifestyle is a transformative journey that can lead to a more vibrant, energetic, and resilient life. This comprehensive article provides a roadmap for incorporating nutritious whole foods into a balanced diet. Readers will discover simple tips and delicious recipes to build a foundation for optimal nutrition and well-being.
In this guide, we'll explore the importance of healthy eating, the benefits of a balanced diet, and strategies for overcoming common obstacles. You'll learn how to create plant-based meals that are satisfying and nutrient-dense, as well as how to manage food allergies and intolerances. Additionally, we'll delve into the principles of clean eating and the role of weight management through mindful consumption.
Whether you're seeking to improve your energy levels, reduce your risk of chronic diseases, or simply cultivate a more vibrant, healthy lifestyle, this article will empower you to make sustainable changes that will positively impact your overall well-being.
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Key Takeaways

• Discover the importance of incorporating nutritious whole foods into a balanced diet.
• Learn strategies for building a balanced plate that promotes satiety and sustained energy.
• Explore the benefits of plant-based diets and the nutrient-dense properties of various whole food options.
• Understand the significance of mindful eating and portion control for achieving a healthy lifestyle.
• Gain insights into managing food allergies and intolerances through adaptable recipes and dietary adjustments.

Understanding the Importance of Healthy Eating

Maintaining a healthy eating lifestyle is crucial for overall well-being. A balanced diet rich in whole foods, plant-based options, and organic ingredients can provide a myriad of benefits that extend far beyond physical health. By embracing clean eating habits and adhering to dietary guidelines, individuals can experience enhanced energy levels, improved weight management, and a reduced risk of chronic diseases.
Full Meals and More Healthy Diet Tips Here!

Benefits of a Balanced Diet

A balanced diet that incorporates a variety of nutrient-dense foods can have a profound impact on an individual's health and wellness. Such a diet not only supports weight management but also contributes to better cardiovascular health, improved cognitive function, and a stronger immune system. Moreover, a plant-based approach to eating can help mitigate the risk of food allergies and intolerances, allowing individuals to enjoy a wider range of delicious and nutritious options.
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Overcoming Obstacles to Healthy Eating

Despite the numerous advantages of healthy eating, individuals often face various obstacles that can hinder their ability to adopt and maintain a balanced diet. Common challenges include time constraints, budget concerns, and a lack of knowledge about whole foods and clean eating principles. However, with the right strategies and resources, these barriers can be overcome. By planning meals, exploring affordable nutrient-rich options, and expanding their culinary skills, individuals can seamlessly integrate healthy eating habits into their daily lives.
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Benefits of a Balanced Diet	Overcoming Obstacles to Healthy Eating
Improved energy levels Better weight management Reduced risk of chronic diseases Enhanced mental clarity Mitigation of food allergies and intolerances	Time constraints Budget concerns Lack of knowledge about whole foods and clean eating Strategies for cost-effective meal planning Exploration of affordable nutrient-rich options

Building a Balanced Plate

Creating a well-rounded, nutritious meal is the foundation of a healthy eating lifestyle. When building a balanced plate, it's essential to focus on including protein-rich foods, fiber-filled vegetables and fruits, and whole grains to ensure your body receives a comprehensive array of essential nutrients.

Protein-Rich Foods for Satiety

Incorporating protein-rich foods into your meals can help promote a sense of fullness and satisfaction, preventing overeating and supporting your weight management goals. Opt for lean sources of protein such as chicken, fish, legumes, tofu, and eggs to create meals that are both nourishing and satisfying.

Fiber-Filled Vegetables and Fruits

Filling your plate with an abundance of fiber-rich vegetables and fruits is a key component of a balanced diet. These plant-based foods are loaded with essential vitamins, minerals, and antioxidants that support overall health and well-being. Aim to include a variety of colorful produce, such as leafy greens, bell peppers, berries, and citrus fruits, to ensure you're getting a diverse range of nutrients.
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Whole Grains for Sustained Energy

Incorporating whole grains into your meals can provide a steady stream of energy throughout the day, helping to prevent mid-afternoon slumps. Opt for whole wheat bread, brown rice, quinoa, and oats to reap the benefits of complex carbohydrates, fiber, and other essential nutrients that support your overall nutrition and clean eating habits.

Healthy Eating: Tips and Strategies

Incorporating healthy eating into your daily routine doesn't have to be an overwhelming task. By embracing practical tips and strategies, you can seamlessly integrate nutritious whole foods into your lifestyle and reap the numerous benefits of a balanced diet. This section delves into the key elements of successful healthy eating, empowering you to make sustainable changes for a healthier, more vibrant life.

Meal Planning and Preparation

Planning and preparing your meals in advance is a game-changer when it comes to healthy eating. By dedicating a bit of time each week to menu planning, grocery shopping, and meal prepping, you can ensure that nutritious, whole foods are readily available, reducing the temptation to reach for less healthy options. Experiment with plant-based recipes and organic ingredients to create balanced, flavorful meals that nourish your body and satisfy your taste buds.

Reading Food Labels

Navigating the aisles of the grocery store can be a daunting task, especially when it comes to identifying healthy, minimally processed foods. Develop the habit of carefully reading food labels to make informed choices. Look for products with a short list of recognizable, whole food ingredients and minimal added sugars, sodium, and unhealthy fats. By becoming a savvy label reader, you can easily spot clean eating options that align with your dietary goals and nutrition needs.
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Healthy Eating Tip	Benefit
Meal Planning and Preparation	Ensures the availability of nutritious, whole foods, reducing the temptation for less healthy options.
Reading Food Labels	dietary guidelinesweight managementHelps you identify clean, minimally processed food choices that support your and goals.

Incorporating Whole, Plant-Based Foods

Embracing a diet rich in whole, plant-based foods is a cornerstone of a healthy eating lifestyle. These nutrient-dense options not only provide essential vitamins, minerals, and antioxidants, but they also offer a wealth of benefits for overall well-being.

Benefits of Plant-Based Diets

Research has consistently shown that plant-based diets can have a positive impact on heart health, weight management, and environmental sustainability. By focusing on a variety of whole, plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, individuals can lower their risk of chronic diseases, achieve a healthier weight, and reduce their carbon footprint.
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Nutrient-Dense Whole Foods

Whole, plant-based foods are packed with essential nutrients that support a balanced diet. From fiber-rich leafy greens to antioxidant-dense berries, these nutrient-dense options provide the body with the necessary building blocks for optimal health. By incorporating a diverse array of whole foods into their meals, individuals can ensure they are meeting their nutritional needs while enjoying the flavors and textures of a clean eating lifestyle.

Nutrient-Dense Whole Foods	Key Nutrients	Health Benefits
Leafy Greens (Spinach, Kale, Arugula)	Vitamins A, C, K, Folate, Calcium, Iron	Promote eye health, support a healthy immune system, and aid in maintaining strong bones.
Berries (Blueberries, Raspberries, Strawberries)	Antioxidants, Vitamin C, Fiber	Help fight inflammation, improve brain function, and support a healthy heart.
Whole Grains (Brown Rice, Quinoa, Oats)	Complex Carbohydrates, Fiber, B Vitamins	balanced dietProvide sustained energy, promote digestive health, and contribute to a .
Legumes (Lentils, Chickpeas, Black Beans)	Protein, Fiber, Iron, Folate	managing food allergiesSupport weight management, aid in , and help maintain stable blood sugar levels.

By embracing the versatility and nutrient density of whole, plant-based foods, individuals can create healthy eating habits that nourish the body and support long-term well-being.

Mindful Eating and Portion Control

Achieving a balanced lifestyle encompasses more than just the foods we consume. It also involves cultivating a mindful approach to our eating habits. Mindful eating encourages us to become more aware of hunger cues, savor each bite, and practice moderation to prevent overeating. By fostering this mindful relationship with our meals, we can develop a healthier and more sustainable relationship with food.
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One of the key strategies for mindful eating is to slow down and be present during mealtimes. Rather than rushing through our meals or multitasking while we eat, we should take the time to appreciate the flavors, textures, and aromas of our food. This heightened awareness not only enhances the enjoyment of our meals but also allows us to better recognize when we have reached a state of fullness, preventing us from consuming more than our bodies need.
Portion control is another essential aspect of mindful eating and healthy living. Overeating, even of nutritious whole foods, can lead to weight gain and other health concerns. By being mindful of our portion sizes and focusing on balanced plates that incorporate a variety of plant-based foods, lean proteins, and whole grains, we can ensure that our bodies receive the necessary nutrients without consuming excessive calories.
Implementing practical strategies, such as using smaller plates, eating slowly, and listening to internal hunger and fullness cues, can help us cultivate a more mindful approach to eating. This, in turn, can lead to sustainable weight management, improved digestion, and a greater sense of overall well-being.
By embracing mindful eating and portion control, we can unlock the full benefits of a healthy, balanced lifestyle. This holistic approach to food consumption not only nourishes our bodies but also fosters a deeper appreciation for the joy and satisfaction that can be found in every bite.
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Managing Food Allergies and Intolerances

Navigating a healthy eating lifestyle can pose unique challenges for individuals with food allergies or intolerances. However, with the right strategies and a little creativity, it is possible to enjoy a balanced diet while effectively managing these dietary restrictions.

Identifying Allergens and Triggers

The first step in managing food allergies and intolerances is to identify the specific ingredients or foods that trigger adverse reactions. Common allergens include gluten, dairy, nuts, soy, and shellfish, while intolerances may be linked to lactose, fructose, or histamine. By being mindful of these triggers, individuals can make informed choices when selecting and preparing meals.

Adapting Recipes for Special Diets

Adapting recipes to accommodate food allergies or intolerances is essential for maintaining a balanced, plant-based diet. This may involve substituting whole food, organic ingredients for traditional allergens or using specialized alternatives, such as gluten-free flours or non-dairy milk. By experimenting with ingredient swaps and exploring clean eating techniques, individuals can discover a world of delicious and nutritious meal options that align with their dietary needs.
Through a thoughtful and proactive approach, individuals with food allergies or intolerances can navigate the complexities of healthy eating and enjoy a wide variety of whole foods while maintaining their overall well-being.
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Clean Eating: Minimizing Processed Foods

In the pursuit of a healthy eating lifestyle, one crucial aspect to consider is the minimization of processed and packaged foods. The clean eating movement emphasizes the importance of consuming whole, minimally processed ingredients to maximize the nutritional value of our meals.

Recognizing Unhealthy Additives

When it comes to clean eating, it's essential to be aware of the common additives and preservatives found in many processed foods. These can include artificial colorings, flavors, and sweeteners, as well as preservatives like sodium nitrite and trans fats. By learning to identify these unhealthy additives, you can make more informed choices and avoid products that may compromise your balanced diet.

Organic and Local Food Options

Incorporating organic and locally sourced whole foods into your healthy eating routine can have numerous benefits. Organic produce and products are typically free from synthetic pesticides and hormones, and they often contain a higher concentration of nutrient-dense compounds. Additionally, supporting local farmers and producers not only reduces your carbon footprint but also provides access to fresh, seasonal offerings that are rich in plant-based goodness.
By prioritizing clean eating and minimizing the consumption of processed foods, you can unlock a world of whole, natural ingredients that nourish your body and support your overall weight management and wellness goals. Embrace the simplicity and vibrant flavors of clean, whole-food eating for a balanced, healthy lifestyle.
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Weight Management Through Healthy Eating

Achieving and maintaining a healthy weight is an integral part of a balanced healthy eating lifestyle. By understanding the principles of calorie density and macronutrient balance, individuals can make informed choices to support their weight management goals.

Calorie Density and Satiety

The concept of calorie density refers to the number of calories per gram of a particular food. Whole, plant-based foods such as fruits, vegetables, and whole grains tend to have a lower calorie density, meaning you can consume a larger volume of these foods without exceeding your daily calorie needs. This can lead to a greater sense of satiety, or feeling full and satisfied, which can support sustainable weight management.

Balancing Macronutrients

In addition to considering calorie density, it's important to focus on balancing the three macronutrients: protein, carbohydrates, and fats. Each macronutrient plays a crucial role in maintaining healthy eating habits and supporting weight management. By incorporating a mix of lean proteins, complex carbohydrates, and healthy fats into your meals and snacks, you can help regulate your appetite, stabilize blood sugar levels, and fuel your body with the necessary nutrients for overall well-being.
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Healthy Eating on a Budget

Maintaining a healthy eating lifestyle doesn't have to break the bank. With strategic planning and savvy shopping, it's entirely possible to enjoy a balanced, nutrient-rich diet while staying within your budget. In this section, we'll explore cost-effective meal planning strategies and highlight affordable whole food options to help you achieve your healthy eating goals without straining your finances.

Cost-Effective Meal Planning

One of the keys to healthy eating on a budget is mastering the art of meal planning. By taking the time to plan your meals and create a grocery list, you can avoid impulse purchases and make the most of your food budget. Start by identifying affordable, nutrient-dense ingredients that can be incorporated into a variety of recipes. Batch cooking and freezing portions can also help you maximize your time and money, ensuring you always have healthy options on hand.
Another practical tip is to embrace the versatility of plant-based whole foods. Beans, lentils, and whole grains are not only budget-friendly, but they also provide a wealth of essential nutrients, fiber, and complex carbohydrates to keep you feeling full and energized. By making these nutrient-dense foods the foundation of your meals, you can stretch your grocery budget while nourishing your body.
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Affordable Nutrient-Rich Foods

When it comes to healthy eating on a budget, there are numerous nutrient-rich foods that won't break the bank. Some of the most affordable and nutritious options include:

• Frozen vegetables and fruits: These nutrient-packed options are often more affordable than their fresh counterparts, and they have an extended shelf life, reducing food waste.
• Eggs: A versatile and protein-rich ingredient, eggs are an excellent source of nutrients and a cost-effective addition to any meal.
• Canned fish: Canned tuna, salmon, and sardines are budget-friendly sources of lean protein and healthy omega-3 fatty acids.
• Oats: A whole grain powerhouse, oats are inexpensive, filling, and can be used in a variety of dishes, from breakfast to baked goods.
• Legumes: Beans, lentils, and chickpeas are nutrient-dense, fiber-rich, and incredibly affordable, making them a staple in any healthy eating plan.

By incorporating these affordable, nutrient-rich foods into your meal planning, you can enjoy a balanced, healthy diet without breaking the bank.

Affordable Whole Food	Nutritional Benefits	Average Cost per Serving
Frozen Broccoli	High in fiber, vitamins C and K, and antioxidants	$0.50 per serving
Eggs	Excellent source of protein, vitamin D, and choline	$0.25 per egg
Canned Tuna	Rich in lean protein and omega-3 fatty acids	$1.00 per 2-ounce serving
Rolled Oats	High in fiber, complex carbohydrates, and B vitamins	$0.10 per 1/2 cup serving
Lentils	Packed with protein, fiber, and essential minerals	$0.20 per 1/2 cup serving

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By incorporating these affordable, nutrient-rich whole foods into your healthy eating plan, you can enjoy a balanced diet without straining your budget. With a little creativity and strategic planning, maintaining a healthy lifestyle on a budget is entirely achievable.

Conclusion

As we conclude this comprehensive guide on healthy eating, it's clear that embracing a balanced diet filled with nutritious whole foods, plant-based ingredients, and organic options can have a profound impact on our overall well-being. By understanding the importance of healthy eating, learning to build a balanced plate, and incorporating mindful eating strategies, readers are now empowered to embark on a transformative journey towards a healthier, more vibrant life.
Whether you're seeking to manage food allergies, reduce your intake of processed foods, or achieve your weight management goals, this article has provided a comprehensive roadmap filled with practical tips and strategies to overcome common obstacles and make sustainable changes. By prioritizing clean eating and embracing the wide variety of nutrient-dense whole foods available, you can nourish your body and mind, ultimately leading to improved energy levels, reduced disease risk, and a heightened sense of overall vitality.
Remember, the journey to healthy eating is not a one-size-fits-all approach. It's about finding the right balance and incorporating the strategies that work best for your individual needs and preferences. With dedication, creativity, and a willingness to experiment, you can cultivate a nutritious, affordable, and enjoyable eating lifestyle that serves as the foundation for a healthier, more fulfilling tomorrow. Embrace the power of healthy eating and embark on a path towards a more vibrant, resilient, and joyful existence.

FAQ

What are the benefits of a balanced diet?

A balanced diet offers numerous benefits, including improved energy levels, better weight management, reduced risk of chronic diseases, and enhanced mental clarity.

How can I overcome obstacles to healthy eating?

Common obstacles to healthy eating, such as time constraints, budget concerns, and lack of knowledge, can be overcome through effective meal planning, learning to read food labels, and exploring affordable nutrient-rich options.

What are the key components of a balanced plate?

A balanced plate should include protein-rich foods for satiety, fiber-filled vegetables and fruits, and whole grains for sustained energy.

How can I incorporate more whole, plant-based foods into my diet?

Incorporating more whole, plant-based foods into your diet can provide numerous benefits, including improved heart health, better weight management, and greater environmental sustainability.

How can I practice mindful eating and portion control?

Practicing mindful eating, which involves becoming more aware of hunger cues and savoring each bite, can help you achieve portion control and develop a healthier relationship with food.

How can I manage food allergies and intolerances while following a healthy eating plan?

Identifying common allergens and triggers, as well as adapting recipes to accommodate special dietary needs, can help you manage food allergies and intolerances while still enjoying a variety of delicious and nutritious meals.

What are the benefits of choosing organic and locally sourced foods?

Organic and locally sourced foods often have a superior nutritional profile and a reduced environmental impact compared to processed and conventionally grown options.

How can I achieve weight management through healthy eating?

Understanding the concept of calorie density and the importance of balancing macronutrients (protein, carbohydrates, and fats) can support sustainable weight loss or maintenance through a healthy eating lifestyle.

How can I maintain a healthy eating plan on a budget?

Cost-effective meal planning and incorporating affordable nutrient-rich food options can help you enjoy a balanced diet without breaking the bank.
Sign up Here for 32 FREE Healthy Meal Plans With Low Calories and High Protein!

Virtually all of the products I buy on the regular have experienced some degree of shrinkflation. The way that, for example, the individual super nibs are skinnier; my cereal boxes are the same height, but 30% of the depth. 500grams of frozen chicken wings on the package, but a 200g sauce package inside.
The practice is intentionally based on deceiving the customer. It’s unethical.
Makes me think that products changing their sizes and formats to enable shrinkflation should have mandatory shrinkflation disclosures on the packaging, just as they have to supply nutritional information. No loopholes, no workarounds.
“Now 200 grams (20%) smaller than the same product you used to buy”

This is the list that I wrote for Oklahoma's execution roster since the nationwide reinstatement of capital punishment in the late 1970s. Something that should be mentioned is that given the nature of many death penalty related crimes, many of the descriptions contain very disturbing details. Please read at your own risk.
Florida's list is next, and I'll post my list for Texas once I've completed it. With Texas, I've currently finished 464 entries out of the 587 cases to date. That will probably take 7 or 8 posts for it all to be released, so I'll probably do two posts a day with Texas to avoid spamming the sub. At the end of this year, I'll repost the states that have conducted further executions with the updated information.
As with Missouri and Virginia, Reddit's maximum character count limitations forced me to divide Oklahoma's list into two separate parts. Here is the link to part 2.
The currently 124 executed offenders, cases 1 to 62:
1. Charles Coleman (~1950s-1990, lethal injection): A month after he was released on parole in 1979, Coleman broke into a house. While sacking it for any valuables, the homeowner’s brother and sister in law, 68 year old John and 62 year old Roxie Seward, walked in on him and were both shot dead. Coleman stole Roxie’s purse, several packets of frozen meat, and the homeowner’s watch during the burglary, and was arrested shortly afterwards. However, Coleman managed to escape custody, and went on a rampage that involved several burglaries, auto thefts, slitting the throat of a policeman in a failed murder attempt, the shooting death of 49 year old Russell Lewis Jr. in a carjacking, and the abduction of a deputy. The kidnapped deputy was rescued following an armed standoff with other police officers. Coleman had an extensive history of animal cruelty, armed robberies, assaults, and carrying concealed weapons convictions dating back to when he was 11 years old. He was also heavily suspected in the murder of his teenage girlfriend’s father, but was acquitted by the courts despite the prosecution’s strong belief in his guilt.
2. Robyn Parks (1977-1992, lethal injection): During a gas station robbery, Parks shot and killed Abdullah Ibrahim, a 24 year old Bangladeshi immigrant that worked as the attendant. According to Parks, he murdered Ibrahim for catching him using a stolen credit card.
3. Olan Randle (1980-1992, lethal injection): Randle invaded a home and shot the occupants, 41 year old Robert Swinford, Sinford's fiance 42 year old Averil Bourque, and Bourque's friend 38 year old Julia Lovejoy, dead. He took a pocket knife and several watches from the victims.
4. Thomas Grasso (~1970s(?)-1995, lethal injection): While living in Oklahoma, Grasso strangled 87 year old Hilda Johnson, the best friend of his girlfriend's grandmother, to death with her Christmas lights. He took $8 from her purse, several coins that added up to $4, and a television set that he sold for $125. Grasso then moved to New York, and strangled 81 year old Leslie Holtz for his social security check. The trialing arrangements caused some controversy, as the New York governors at the time were anti death penalty, and tried to prevent Grasso's extradition in favor of giving him a life sentence in their jurisdiction. Grasso had several previous convictions for theft and was fired multiple times for stealing from his jobs.
5. Roger Stafford (~1974(?)-1995, lethal injection): Stafford was condemned for killing at least 9 people in two separate robbery incidents with his brother and ex wife, though his ex wife claimed that he was involved with as many as 34 murders nationwide. The first convicted incident was when he and the ex wife carjacked and fatally shot a couple, 38 year old Melvin and 31 year old Linda Lorenz, and their son, 12 year old Richard. A few weeks after the Lorenz murders, Stafford stormed a restaurant and gunned down 6 employees, 56 year old Isaac Freeman, 43 year old Louis Zacarias, 17 year old Anthony Tew, 17 year old David Lindsey, 16 year old David Salsman, and 15 year old Terri Horst. One of Stafford's additional attributed victims was 20 year old Jimmy Berry, who was killed in the hold up of an Alabaman McDonalds, but he wasn't charged by the state due to his death sentences in Oklahoma.
6. Robert Brecheen (1983-1995, lethal injection): Breechen was involved in a feud over money with 59 year old Mary Stubbs and her husband. In an attempt to take what he perceived was owed to him, Breechen carried out a night time burglary of their home. While rummaging through the house, Breechen stumbled upon old Marie in her living room and shot her to death. The gunshots and screams awoke her husband, and he chased him away with his own gun.
7. Benjamin Brewer (1978-1996, lethal injection): Brewer raped his neighbor, 20 year old Karen Stapleton, in her home and stabbed her to death
8. Steven Hatch (1979-1996, lethal injection): Hatch and another assailant, Glen Ake, forced themselves inside the home that Richard Dougass, a 43 year old reverend, shared with his wife, 36 year old Marilyn, and their two children, 16 year old Brooks and 12 year old Lesile. The pair tied up the family and raped Lesile in front of her parents and brother. All four family members were shot, and Hatch and Ake ran off with $43 and the parents’ wedding rings. Richard and Marilyn were both killed in the shootings, while their children survived the attack. Ake was also initially condemned for the attack, but his sentence was overturned and resentenced to life following mental health concerns, and passed away from undisclosed natural causes in 2011.
9. Scott Carpenter (1994-1997, lethal injection): In a convenience store robbery, Carpenter stabbed the owner, 56 year old A. J. Kelley, in the neck, and hid the body in the minnow room. He filled his truck with $37 worth of gas from the pumps and drove away from the scene. His execution caused some controversy, as it was reported that Carpenter gasped and spasmed for 11 minutes after being injected.
10. Michael Long (1997-1998, lethal injection): Enraged that his coworker, 24 year old Sheryl Graber, refused him sex and started screaming for help, he stabbed her over 31 times. Long also shot and killed her son, 5 year old Andrew, for being a witness.
11. Stephen Wood (1992-1998, lethal injection): While heavily intoxicated, Wood stabbed two other homeless men, 46 year old Charles Stephen and 34 year old Charles Von Johnson, dozens of times each. He was given a life sentence for both of their murders. During his incarceration, Robert Brigden, a 59 year old former minister that was serving a 40 year sentence for molesting several girls between the ages of 4-14 in his congregation, moved into his unit after refusing to go into protective custody. Woods killed Brigden in a stabbing attack, and his sentence was escalated to death by the courts for it.
12. Tuan Anh Nguyen (~1982-1998, lethal injection): By all accounts, Nguyen was jealously possessive over his wife, 21 year old Donna. During one of their arguments over his behavior, he stabbed Donna, her 6 year old nephew Joseph White, and her 3 year old niece Amanda White, in their home and left the bodies to be found by the children’s parents. He fled to Arizona, groomed a 14 year old girl into an illicit “relationship”, and impregnated her. After he convinced her to move in with him, Nguyen physically and sexually abused the girl until she fled and went to the local police for help. Nguyen was then deported back to Oklahoma to face trial for Donna and the White children’s slayings, and was sentenced to death for them.
13. John Duvall (1986-1998, lethal injection): During a fight with his wife, 30 year old Donna, Duvall stabbed and suffocated her to death with a pillow.
14. John Castro Sr. (1983-1999, lethal injection): Castro carjacked Beulah Cox, a 31 year old Oklahoma State University student, after she picked him up hitchhiking and shot her to death. A few months later, Castro held up a restaurant with an empty pistol, and attacked the manger, 29 year old Rhonda Pappan, after forcing her to open the register. During their struggle, Pappan was fatally stabbed, and he took off with her purse. During his mid teens, Castro was allegedly molested by his mother. Castro's attorneys made the argument that his glimpses of Cox's buttocks reminded him of his mother's reported abuse, and he was triggered into attacking her for it.
15. Sean Sellers (1985-1999, lethal injection): In 1985, a then 15 year old Sellers tried to buy beer from a convenience store, but the clerk, 32 year old Robert Bower, denied him due to being underaged at the time. Sellers gunned him down in a fit of rage. A year later, Sellers shot and killed his mother, 32 year old Vonda Bellofatto, and stepfather, 43 year old Paul, in their sleep. Due to being 16 at the time of his conviction, Sellers remains the youngest condemned offender to have his sentence carried out in the post Furman era. He also attracted national media attention for claiming that his crimes were the result of demonic possession.
16. Scotty Moore (1983-1999, lethal injection): Moore was fired from a motel for undisclosed reasons. In retaliation, Moore and a cousin (whom he was dating at the time), assaulted the motel, and gunned down the desk clerk, 42 year old Alex Fernandez. According to court documents, the pair took a total of $97 in the robbery.
17. Norman Newsted (1984-1999, lethal injection): Newsted tricked Lawrence Buckley, a 26 year old cab driver, into picking him up. He shot Buckley dead and took his wallet. In an attempt to cover his tracks, Newsted placed the body inside the cab, and drove it into a creek near a local church. Despite his best efforts, Buckley’s cab and remains were discovered a day later by the church’s pastor.
18. Cornel Cooks (1982-1999, lethal injection): Cooks and his accomplice broke into the home of 87 year old Jennie Ridling. She was gagged, raped, and suffocated to death with gauze wrappings. According to autopsy reports, the pair abused her for over 2 hours. They then sacked the house for any valuables and left with her checkbook.
19. Bobby Ross (1983-1999, lethal injection): While robbing an inn, Ross fatally shot a police officer, 30 year old Steve Mahan, that tried to intervene.
20. Malcolm Johnson (~1970s(?)-2000, lethal injection): Johnson invaded the apartment of 76 year old Ura Thompson and sexually assaulted her. Thompson either died from having her chest compounded during the abuse or was suffocated by Johnson’s hands covering her nose. He seized several possessions such as furs, typewriters, purse, watch, rings, and a hand mirror, which were discovered by police in his residence during an unrelated investigation of a firearms possession charge. Johnson had an extensive criminal history, which included several convictions of rape, armed robberies, and burglaries. The case attracted controversy when it was discovered that the lead chemist in the investigation misconducted several of her other cases, and forged some of the evidence used in the trial. Despite the other overwhelming evidence to the contrary, Johnson’s supporters took the opportunity to push a narrative of his innocence.
21. Gary Walker (~1960s-2000, lethal injection): Walker abducted, raped, and murdered at least 5 women, 36 year old Margaret Lydick, 35 year old Jane Hilburn, 32 year old Janet Jewell, 25 year old Valerie Shaw-Hartzell, and 24 year old DeRonda Roy, and non fatally assaulted several other women and teenage girls. The victims were mostly strangled to death with their bras and panties. Some of them were forced to withdraw hundreds of dollars from ATMs before they were killed. He also strangled a man, 63 year old Eddie Cash, with an electrical cord while robbing his home. Walker had dozens of previous convictions for burglary, carjacking, drug possession, and carrying concealed weapons. Some of his earliest arrests occurred when he was a teenager.
22. Michael Roberts (~1988-2000, lethal injection): A career burglar, Roberts was condemned for murder of 80 year old Lula Brooks. She was raped and her throat was slit by an intruder in her home. Roberts' death sentence and execution has been contested, as he was convicted on his later recounted testimony alone. He claimed that the investigators tricked him into confessing with the promise of a plea deal that was allegedly withheld from him.
23. Kelly Rogers (1990-2000, lethal injection): Rogers’ girlfriend lured 21 year old Karen Lauffenburger into her apartment with a fake pizza order. They accosted her when she arrived with the delivery. After the couple forced Lauffenburger to hand to over the $40 she earned from the night's pizza deliveries and withdraw $175 from an ATM, Rogers raped and stabbed her to death. The body was left in Lauffenburger’s apartment and was found by her boyfriend.
24. Ronald Boyd (1986-2000, lethal injection): During a robbery spree of several gas stations and supermarkets, Boyd engaged in a shootout with the responding officers. A Master Patrolman, 32 year old Richard Riggs, was killed in the exchange.
25. Charles Foster (~1980s(?)-2000, lethal injection): Foster suspected a grocery store owner, 74 year old Claude Wiley, of making sexual advances at his wife. He arranged for her to entice Wiley to their home with an order. When he arrived with the delivery, Foster stabbed and bludgeoned him to death with a baseball bat. He a history of convictions involving threats and violence, though my sources didn’t disclose any specific details.
26. James Robedeaux (1978-2000, lethal injection): In 1978, Robedeaux strangled his first wife, 30 year old Linda, and plead guilty to a second degree murder charges. He was released after serving 6 out of a 25 year sentence despite an escape attempt. In the following year, he began a relationship with 37 year old Nancy McKinney while he married a different woman. During an argument, Robedeaux beat McKinney to death, dismembered her body with a saw and machete, and scattered the remains across the state. While being investigated for McKinney's murder, he was arrested for choking and beating his estranged second wife. The cases were incidental and kept separate by the courts.
27. Roger Berget (~1985-2000, lethal injection): Berget carjacked and abducted 33 year old Rick Patterson with an accomplice, and shot him dead. He also admitted to the beating death of a roommate, 40 year old James Meadows, on the behalf of the man's wife. As a trivial side note, Berget's brother Rodney was executed in 2018 by the state of South Dakota for killing a prison guard [for more information, please see Rodney Berget's entry under the South Dakota section of my states with less then 10 executions post].
28. William Bryson (1988-2000, lethal injection): To collect a $300,000 life insurance policy, Marilyn Plantz recruited her boyfriend Byrson and his friend to kill her husband, 33 year old James. Byrson and his friend ambushed Plantz in his house as he was coming home from work and beat him to death with a baseball bat. With the intentions of staging an accident, Marilyn ordered the pair to burn the body in the couple's pickup truck.
29. Gregg Braun (1989-2000, lethal injection): Across several states, Braun shot and killed 4 women, 48 year old Geraldine Valdez, 31 year old Gwendolyn Miller, 28 year old Mary Rains, 27 year old Barbara Kochendorfer, and one man, 54 year old Pete Spurrier, while robbing stores.
30. George Wallace (~1970s-2000, lethal injection): Known as "the Mad Paddler" due to his habit of spanking abducted preteen and teenage boys with a wooden paddle, Wallace kidnapped his victims by posing as a police officer. After duping his targets into thinking that they were being arrested, Wallace restrained them with handcuffs and leg chains. The captives were then sexually abused and shot or stabbed to death. His crimes were exposed when an 18 year old man he abducted escaped from him despite being shot and stabbed numerous times. By his own admission, Wallace murdered 18 year old Thomas Reed, 15 year old William Domer, 14 year old Mark McLaughlin, 14 year old Jeffrey Foster, and 12 year old Alonzo Cade.
31. Eddie Trice (1987-2001, lethal injection): Trice snuck into the home of 84 year old Ernestine Jones and raped her. After he beat Jones to death with numbchucks, he terrorized and extorted her cognitively disabled son of $500 with threats of killing him if he told anyone of the murder. The son was also assaulted with a hammer, and he received injuries to his right eye, right cheekbone, and his right forearm.
32. Wanda Allen (~1981-2001, lethal injection): In 1981, Allen got into a fight with her live in girlfriend, 21 year old Dedra Pettus, and shot her dead. Despite giving a bungled story about her being accidentally killed in a shootout with Pettus’ ex boyfriend to the investigators, Allen managed to secure a 4 year sentence for manslaughter after pleading guilty to a plea deal, and was released after serving two years. While incarcerated, she started dating a fellow inmate, 29 year old Gloria Leathers, and continued their relationship outside of prison. The couple’s relationship was marred with extreme domestic violence on Allen’s end. In one incident, Allen struck Leathers with a rake. In 1989, while they were arguing in front of a shopping center, Allen shot and killed Leathers. Leathers herself also had history of violence, and had a conviction for stabbing a woman to death. Allen and her defense team tried to use Leathers’ previous convictions to make a self defense argument, but that was shot down by the courts.
33. Floyd Medlock (1990-2001, lethal injection): 7 year old Katherine Busch went to visit her family's old apartment, which Medlock was residing in, by herself. Busch knocked on the door and Medlock let her inside after she begged for food. He then choked and sexually assaulted the girl, dunked her head in a toilet bowl, and stabbed her to death. The body was hidden in a nearby dumpster. Busch's grandmothers were staunch pro capital punishment and anti death penalty activists respectively, and their public feud over Medlock's sentence and execution attracted some media attention. Medlock also had an extensive criminal history despite being only 19 at the time of Busch's murder, and was previously arrested several times for indecent exposure, arson, armed robbery, and marijuana possession.
34. Dion Smallwood (1992-2001, lethal injection): Smallwood walked into the home of his ex girlfriend's adoptive stepmother, 68 year old Lois Frederick, without invitation. He had a tumultuous and often violent relationship with her adopted stepdaughter that she strongly opposed, and they broke up under her pressure. After an argument, Smallwood knocked Frederick unconscious with a croquet mallet, locked her in a car, and burned her alive in it.
35. Mark Fowler (1985-2001, lethal injection): To get back at his ex employers for firing him, Fowler and his partner, Billy Fox, stormed a supermarket that he used to work out. The pair rounded up 3 employees, Chumpon Chaowasin, a 44 year old Thai immigrant, 33 year old Rick Cast, and 27 year old John Barrier, at gun point. Their hostages were shot, clubbed, and stabbed to death, and they took over $2,7000 in cash and checks.
36. Billy Fox (1985-2001, lethal injection): Fox assisted the above mentioned Mark Fowler in robbing a supermarket and murdering 3 of its employees
37. Loyd Lafevers (1985-2001, lethal injection): Lafevers and his accomplice, Randall Cannon, kidnapped 84 year old Addie Hawley from her home. She was raped, trapped in the trunk of a car, and burned alive in it. Although she was rescued, Hawley died from her injuries 6 hours later. The pair stole Hawley's wedding ring and Lafevers gifted it to a stripper. As Hawley's nephew was a Colorado state senator, her murder gained some attention from media outlets.
38. Dorsie Jones Jr. (1979-2001, lethal injection): While drinking at a bar, a barmaid chastised Jones for carrying an unconcealed gun. He shot at her in a fit of rage, but missed and injured his female companion instead. Jones then turned his attention to the other patrons and fired on them. 48 year old Stanley Buck Sr. was killed in front of his 19 year old son, who was also wounded in the shooting.
39. Robert Clayton (~1980s-2001, lethal injection): Clayton attacked 19 year old Rhonda Timmons while she was sunbathing near her apartment. She was raped, stabbed, kicked in the head, and strangled to death with her swimming suit. Her husband found Timmons' body laying next to their infant daughter, who was left unharmed. Clayton had a previous rape conviction in Tennessee and a robbery conviction in Texas.
40. Ronald Fluke (1997-2001, lethal injection): Out of despair that his gambling addiction drove his family to near poverty, Fluke shot and killed his wife, 44 year old Ginger, and their daughters, 13 year old Kathryn and 11 year old Susanne, while they were sleeping in their bedrooms. He initially attacked Ginger with a hatchet, but turned to shooting when she fought back.
41. Marilyn Plantz (1988-2001, lethal injection): The married girlfriend of William Bryson. As mentioned under Bryson's entry, Plantz arranged for him and his friend to kill her husband James to collect his life insurance policy.
42. Terrance James (1983-2001, lethal injection): While awaiting trial for a theft of government property charge, James and two accomplices strangled a fellow inmate, 25 year old Mark Berry, with wire out of their suspicions of him being a snitch. They then hung the body in an attempt to make it look like a suicide. Berry was another party in the theft of government property case, and James and his accomplices believed that it was his testimony that got them arrested.
43. Vincent Johnson (1991-2001, lethal injection): Johnson gunned down 44 year old Shirley Mooneyham in her home. The prosecution believed that Mooneyham's boyfriend arranged the killing to collect a life insurance policy, but he was acquitted at trial.
44. Jerald Harjo (~1980s-2001, lethal injection): Harjo snuck into the bedroom of 64 year old Ruth Porter, raped her, and suffocated her with a pillowcase. He then snatched Porter's car keys and drove off with her van. His past criminal history was extensive, and was in prison numerous times for burglary and autotheft.
45. Jack Walker (1988-2001, lethal injection): Disgruntled with the custody dispute over their then 3 month old son, Walker stabbed his ex girlfriend, 17 year old Shelly Ellison, and her uncle, 30 year old Donald, 32 and 11 times with an ice pick during a confrontation at their home.
46. Alvie Hale Jr. (1983-2001, lethal injection): Hale kidnapped 24 year old William Perry to extort a $350,000 ransom from his banking family. When the negotiations failed, Perry was shot dead, and Hale buried the body on his father's property.
47. Lois Smith (1982-2001, lethal injection): Smith, her son, and a female accomplice abducted her son's ex girlfriend, 21 year old Cindy Baillee, from an airport out of fear her testifying of his involvement in the drug trade. Baillee was taken to Smith's ex husband's house, and stabbed in the throat by her ex boyfriend while driving to their destination. Inside the home, she was taunted by Smith with a gun, and was shot 7 times in the chest and 2 times in the back of the head. While her son was reloading the gun, Smith jumped on and crushed Bailee's throat.
48. Sahib Lateef Al-Mosawi (1992-2001, lethal injection): Following a dispute over their newborn son's name, Al-Mosawi's estranged wife, 26 year old Inaam Al-Nashi, fled to the apartment of her uncle, 45 year old Mohammed. Al-Mosaw attacked the pair in the apartment and stabbed them to death. Inaam's sister was also stabbed, but she managed to escape with her life. The couple and their families were refugees from Iraq that were displaced by the First Persian Gulf War, and they fled into the United States.
49. John Romano (1985-2002, lethal injection): Romano and his accomplice David Woodruff robbed and murdered two of their acquaintances. One of the victims, 63 year old Lloyd Thompson, was attacked in his apartment. Thompson was held down by the pair while they stabbed him 22 times and served his spinal cord. The other victim, 52 year old Roger Sarfaty, was tied up, beaten, stabbed 5 times, and strangled to death in a jewelry store he owned. In the robberies, Romano and Woodruff stole several pieces of jewelry from Sarfaty, and took most of Thompson’s quarter collection.
50. David Woodruff (1985-2002, lethal injection): As mentioned under John Romano's entry, Woodruff took part in the robbery murders of Lloyd Thompson and Roger Sarfaty.
51. Randall Cannon (1985-2002, lethal injection): Cannon assisted Loyd Lafevers in abducting, sexually assaulting, and burning Addie Hawley alive in her car. Although he was acquitted of molesting Hawley, Cannon was still condemned for his part in the kidnapping and murder.
52. Earl Frederick Sr. (~1989-2002, lethal injection): Frederick beat Bradford Beck, a 41 year old veteran that was crippled during his service in the Vietnam war, to death in his home after befriending him. He ransacked the house and dumped Beck's body in a field. A second murder, the robbery and shooting death of a Texan man, 77 year old Shirley Fox, was also tied to him. However, authorities in Texas withheld from prosecuting Fredrick due to his death penalty trial and conviction in Oklahoma. Both Fox and Beck had physical disabilities, which led prosecutors to the conclusion that Frederick intentionally selected and depredated on disabled men.
53. Jerry McCracken (~1980s(?)-2002, lethal injection): McCracken and his accomplice shot up a bar, killed 3 patrons and the bartender, and made off with $350. The victims that lost their lives were 41 year old Carol McDaniels, 37 year old Timothy Sheets, 34 year old Steven Sheets, and 27 year old Tyrrell Boyd. Months before the mass shooting, McCracken was paroled after serving time for stabbing 3 people in a bar fight.
54. Jay Neill (1984-2002, lethal injection): During a bank robbery, Neill disemboweled and nearly decapitated 3 tellers, 42 year old Kay Bruno, 25 year old Joyce Mullenix, and 19 year old Jerri Bowles. A group of 4 customers, consisting of 33 year old Ralph Zeller, a married couple, and their 14 month old daughter, unwittingly walked in on him, and he herded them into a backroom to be shot. Zeller was killed, the couple were wounded, and Neill left the daughter unharmed due to running out of bullets. Neill's boyfriend was given a life sentence for the robbery and murders, despite not being directly involved.
55. Ernest Carter Jr. (~1989-2002, lethal injection): After being fired from an autoshop, Carter robbed it with an accomplice, and fatally shot a security guard, 35 year old Eugene Manowski. The pair stole the shop's tow truck, and later tried to burn it with Carter's girlfriend to destroy any traces of the crime. Carter was also previously accused of burning a friend to death in the previous year, but the charges were dismissed.
56. Daniel Revilla (1987-2003, lethal injection): While babysitting his girlfriend's son, 13 month old Mark Gomez, in their home, Revilla broke the boy’s ribs in a beating and scalded him with boiling water. When he brought the boy to a hospital, Revilla gave a story that he accidentally hit Gomez’s head with a door handle, which was quickly seen through by the staff. According to the accounts of his girlfriend and her family, Revilla was violently abusive to Gomez, and they recounted incidents of him trapping the boy in a kitchen drawer, dunking him in cold water, folding him into a pull up bed, and hanging him by his ankles with duct tape.
57. Bobby Fields (~1990s-2003, lethal injection): Fields shot and killed 77 year old Louise Schem while burglarizing her home. She had tried to shot him with her .25 calibre pistol, but he wrestled the gun away from her, and gunned her down with it. His intentions was to steal Schem's television set to sell for cocaine, but left empty handed after losing his nerves with the struggle and murder. According to court documents, Fields had a previous robbery and assault conviction, and several arrests for drug possession.
58. Walanzo Robinson (1989-2003, lethal injection): A member of the Gangster Bloods street gang, Robinson shot and killed 26 year old Dennis Hill, an affiliate of a rival gang, in a turf war over drug sales.
59. John Hooker (~1971-2003, lethal injection): As a teenager in 1971, Hooker attended a party at a friend's house, and got into an argument. In a fit of anger, he fatally shot 18 year old Alta Lang, and wounded two other partygoers. Due to the witnesses refusing to cooperate with the investigation and being unable to prove any calculated intentions, Hooker was given a manslaughter conviction, and released a few years later. After he was paroled, Hooker started dating Sylvia Stokes, and fathered several children with her. Their troubled relationship lasted for 8 years, and ended when Stokes filed a protection order against him. In retaliation, Hooker lured Stokes and her mother, 53 year old Durcilla Morgan, into his apartment and stabbed them both to death.
60. Scot Hain (~1980s-2003, lethal injection): Hain carjacked and abducted a couple, 27 year old Michael Houghton and 22 year old Laura Sanders. After taking $565 and some bags of clothing, he forced them into the trunk of their car at gunpoint, and burned them alive in it. He had several previous arrests for robbery, and was involved with a number of rapes and attempted kidnappings months before the Houghton and Sanders' murders.
61. Don Hawkins Jr. (1985-2003, lethal injection): Hawkins kidnapped 29 year old Linda Ann Thompson and her two daughters, aged 4 years old and 18 months old, from a mall. Although his original intentions were to ransom off Thompson and her children, Hawkins gang raped the captive woman with his cousin and his girlfriend's teenage nephew, and drowned her in a lake. Thompson's children were spared and simply left with a babysitter. Hawkins and his accomplice then went on a nation wide rampage with his accomplice that involved the abductions and rapes of several grown women and teenage girls, hanging 31 year old David Coupez of Colorado in his home while robbing him, and countless other robberies.
62. Larry Jackson (~1984-2003, lethal injection): In 1984, Jackson shot and killed his girlfriend, 19 year old Freda Washington. He accepted a plea deal that dumbed down the charges to second degree murder, and was given a 30 year sentence for it. During his incarceration, Jackson started a relationship with 29 year old Wendy Cade. Despite her promises of marriage after his release, Cade left him for another man, and they got engaged. When Jackson was assigned to a prison work crew, he snuck out and went to confront Cade. Reportedly, the two had bought alchool, cocaine, and cigerates together and had sex in Cade's apartment. However, they got into an argument, and he slashed Cade's throat and stabbed her 31 times with box cutters. Jackson then left with her jewelry, watch, and the keys to her jeep.

This is the weekly recap of the 102 monetized posts from Kylea and Joseph "Joe" Gomez of Kylea G Weight loss Journey from 05/05/24-05/11/24.
They have made 609+ monetized posts in 5 weeks.
Disclaimers: I am not a physician, influencer, or paid content creator. I am not affiliated with WW. I am semi-retired from the healthcare field with multiple college degrees. These opinions are my own based on social media content. I wish no harm to Kylea or Joe Gomez.
☎️ If you or someone you know is struggling or in crisis, please call or text 988 for assistance.
📢 To the perfectionists, Kylea has a habit of heavily editing posts 3+ times and archiving/hiding and deleting posts. I do not have a burner account for Facebook and have not viewed every comment made. She does not post receipts and is secretive about her purchases.
The tagline of Kylea G Weight loss Journey is, "I changed my life with prayer and a playlist of songs. No surgery, no meds. Just Jesus."
Of the 102 monetized posts last week on the topic of faith:
0/102 discussed which version of the Bible she prefers
0/102 revealed her church home, a service she attended online/in person, or how she worships when traveling
0/102 discussed a personal/group Bible study she completes/attends
0/102 were a favorite scripture or Bible verse
Of the 102 monetized posts last week on the topic of music:
2/102 referenced music Kylea prefers= an unnamed Taylor Swift song as a clapback to a comment about pizza crust and a drinking buddy anthem duet with Morgan Wallen + Post Malone
Of the 102 monetized posts last week on the topic of health:
0/102 were about intentional exercise
0/102 shared a food, water, or exercise log
0/102 discussed meditation, deep breathing, attending grief group, or therapy for her mental health. (There were references to a mental health care provider that gave her a letter recommending an emotional support animal.)
0/102 shared reputable medical sources for nutrition or weight loss content. (She mentions WW points but does not list a website or how to access their app.)
0/102 shared a recommendation for another weight loss influencer to follow
1/102 shared a source for her recipe (Joe's deceased mother)
13/102 shared a recipe. Shared recipes below.

1. Frozen Pancake Breakfast Sandwiches;
2. Banana Puddin' Protein Overnight Oats,
3. Smothered Crockpot Pork Chops;
4. Trader Joe's Protein Pancakes;
5. Snapple Zero Sugar Peach Tea & Splenda Brown Sugar Marinated Chicken;
6. Dirty Dr. Pepper Protein Ice Cream,
7. Joseph's Lavash Bread Pizza;
8. Lemon Blueberry "Muffin" Cupcakes;
9. Blueberry Sugar-free Oatmeal Waffles;
10. KFC Inspired Bowl;
11. Sara Lee 45 cal French Toast;
12. G Hughes Smoky Mesquite Raspberry Jam Chicken;
13. Lemon Blueberry Greek Baked Yogurt;

⚠️ Disordered Eating- Daily WW Points Consumed (based on monetized content):
Sun 05/05: 10 WW points; Mon 05/06: 11 WW points; Tue 05/07: 7 WW points; Wed 05/08: 7-9 WW points; Thu 05/09: 10-11 WW points; Fri 05/10: 1 WW point; Sat 05/11: 8 WW points;
📢 To our friends at Meta, Kylea can consume up to 30 WW points per day, roll over 4 unused daily points, and consume 28 weekly points. She is clearly underutilizing her daily points and used zero weekly points. This is dangerous and potentially deadly messaging for those on a weight loss journey. 🚨
So what was Kylea's "weight loss content" about? Let's dive into her purchases to find out.
Her subtotal from 05/05/24-05/11/24= $2489.80 est + all applicable taxes, tips, and fees
Her 5-week subtotal from 04/07/24-05/11/24 was $17,133.54 est + all applicable taxes, tips, and fees
🚨 Per Missouri public court records, Kylea Gomez has not satisfied her current medical judgment and is only able to pay $25 per month.
This next section is long due to the volume of purchases. You've been warned...
Weekly Takeout Purchases= $71.73 est + tips;
Sunday 05/05/24 Mexican Takeout Salad with chips/salsa= $15 est + tip (no proof she went with friends);
Monday 05/06/24 Iced/Blended coffee: $8 est + tip (no proof she went with a friend);
Tuesday 05/07/24 Carafe of coffee at unknown restaurant= $5 est + tip (no food shown or proof sister was present); Blended Coffee= $8 est + tip;
Wednesday 05/08/24 Htea0 Happy Hour Drink for 2 + fruit upcharge for 1= $3.25 est;
Thursday 05/09/24 Pineapple Bliss for 2= $6.98 est + tip;
Friday 05/10/24 Blended coffee= $8 est + tip; Wendy's Large Sprite Zero= $2.50 est,
Saturday 05/11/24 Unknown breakfast for Joe= $15 est + tip;
🚨 These additional shopping/travel expenses do NOT reflect her rent, utilities, phone, 2 car payments, etc.
Additional shopping/travel expenses= $2418.07 + all applicable taxes, tips, and fees
⚠️ CBD aka Shopping Addiction: Most of the purchases were for a future puppy.
Monday 05/06/24 Breeder fee for female Cavapoo puppy= $1000 est + fees (breeder unknown); Outward Hound Multi-color Squeaker Ballz Fetch Toy 4-pack= $4.99 est; Outward Hound Blue Whale Big Mouthz Interactive Plush Toy with Treat Ball= $9.99 est, Outward Hound Chicken Roperz Plush Squeak Dog Toy= $11.81 est; Silicone Collapsible Food & Water Bowl= $8.99 est; Plush Oyster Shell with Pearl Dog Toy= $6.99 est; Peppa Pig Squeak & Crinkle Plush Dog Toy= $19.99 est; Pally Paws Butterfly Squeaker & Crinkle Dog Toy= $14.99 est; Woven Dog Bone-shaped mat= $9.99 est; Woven beach bag with pawprints= $19.99 est; Grey fleece blanket= $19.99 est;
Tuesday 05/07/24 *Possible Target Women's Cowgirl Boot Grid Graphic T-shirt= $12.99; Chaco ZX/2 Women's Cloud Sandal in Candy Sorbet= $105 est; Vibrant Life Playful Buddy Emoticon XS 5 count Dog toys= $5.12; Nylabone Puppy Starter Pack-up to 25lbs= $7.57; Nylabone Power Chew Textured Dental Chew Toy Chicken Medium/Wolf-up to 35lbs= $4.97; Vibrant Life Tug Buddy Rope Multi-color= $1.98; Custom Dog Tag for Birdie= $5.99 est; Two Jessica Simpson Pet Dresses= $30 est; Personalized baby blanket for Birdie (Amazon)= $19.99 est;
Wednesday 05/08/24 Roundtrip Gas Joplin, MO to Tulsa, OK= (224mi/33mpg) x $3.85 est = $26.13 est; Costco Skinny Dipped PB Cups= $25.94 est; Costco Deebee's Freezie Pops= $22.75 est; Trader Joe's Frozen Roasted Corn x 8 bags= $40 est; Additional Costco & Trader Joe's purchases= unknown; *Pawdre T-shirt for Joe= $10.99 est; Dog Treat container= $25 est; Patchwork Pet Snuggler White Claw themed plush dog toys= $9.99 est; Smoochy Pet Pals Cheeseburger & French Fry themed plush dog toys= $15 est; Armor All Hammock Style Back Seat Cover= $10 est; Black Dog Bone Mat= $5.99 est; 3 Dog bath towels= $14 est;
Thursday 05/09/24 Alani Nu 12oz Energy Drink Pink Slush for 2= $4.96 est;
Friday 05/10/24 Approx. 72 cupcakes= $41.91 est (Walmart online price used); Mani/Pedi= $75 est + tip;
Saturday 05/11/24 Coleman SaluSpa Air Jet Inflatable Hot Tub in Grey= $609.00 (Amazon price); iCrate 2-door folding black crate= $36.79 est; Kong Blue Puppy Binkie Pacifier Dog Toy= $8.99 est; Kong Pink Puppy Natural Teething Rubber Toy= $7.49 est; Lamb Chop Puppy Plush Regular 10"= $15.90 est; Remy+Roo Small Spring Dog Bandana 4-pack Kathrine Set= $23.95 est; Hubulk Pink Pet Dog Bowl Set with food scoop and Non-Skid Silicone Mat= $9.99 est; MidWest Homes for Pets Deluxe Dog Bed in Grey= $16.99 est; Beirui Cute Little Girl Dog Collar, Harness, and Leash Set= $27.99 est; 3 pack of Blankets Super Soft Fluffy Premium Fleece= $11.99
🤔 Final Thoughts 🤔
Kylea showed her narcissistic greed posting triggering content all week without disclaimers or warnings in clear violation of Meta policy on explicit content and tragedy & conflict. If that is not enough to demonetize and deplatform her, her obvious signs of disordered eating should. Her messaging is dangerous, potentially deadly, and I, for one, ask our friends at Meta to review her content and take action.
All info from Reddit. ✌️

This is long and confusing, so I will try my best to keep things chronological and concise. I think I need to tell someone my story, because I hope it will help someone somehow. Maybe it will help me. Maybe it will help a stranger. Maybe it will die in the history of the internet and live on after I am gone. If anything, I have this saved on my computer so maybe if I am struck down with dementia someone can read this to me a la The Notebook (I think that was the plot…I don’t remember). This is assuming I make it to old age and want to remember my personal journey. I don’t know. If you get through this post and want to comment, okay. But if your comment is ‘go tell this to a therapist’, know that your concern is truly appreciated and think of this as me practicing what to say and how to say it.
This is not a “woe is me” story. I am realistic enough to look back and think I had somethings good, but I am also honest enough with myself to know I have seen some crazy shit.
NOTE: My memory of the following has a lot of holes, but I think I have most of the ages/years down, well enough. Hopefully you, the reader, can follow along well enough.
FOR REFERENCE:

• My mom’s children from oldest to youngest: sister #1, brother #1, ME, brother #2 (eight years later would come sister #2 and brother #3)
• My grandma’s children from oldest to youngest: uncle, aunt, MY MOM
• Ruth: my best friend, the youngest of 3 kids (had two older brothers)

BACKSTORY: FIRST MEMORIES TO JUNIOR HIGH
I grew up poor, in a sense. We grew up in a rural “city” notorious for violence (drugs, prostitution, murders, etc.). My mom was a young, single parent and was a stripper up until I was 4yo (obviously I did not know that is what she was doing for work; I just knew she wasn’t home some nights and we would stay with my grandmother). I remember living with a constant fear that she would die. I had three siblings (an older sister, an older brother, and a younger brother—the older brother lived with his father most of the time).
Just before I turned four, my mom was arrested and I lived with my grandmother (maternal, obviously) for about four years, along with my older sister and younger brother. To this day it is still unclear why my mom was arrested, but I have 90% of the story. My mom’s older brother killed a man. (There is no disputing this; he called his mom [my grandma] and my mom and they met him after the murder.) Some people in the family said that my mom drove the victim’s car, hid it, and burned it; some people say my mom burned the getaway car my uncle drove. My mom said she refused to testify in court. (About what? I don’t know. No one in my family likes to talk about it.) Regardless, my mom was sentenced to eight years in prison (she would only serve 3 or 4 years), so I, along with my older sister and younger brother, would live with my grandma and step-grandfather (who was ~15 years younger than my grandma). My grandma would not take us to visit our mother until two years into her sentence. (My mom said that my grandma wanted her to confess to the murder because ‘a woman with children would get a lighter sentence’ and that my grandma ‘did not want to lose her only son’. I don’t know if this is true, but my grandmother wasted every last dime trying to get her son out, which would never happen.) My grandma’s house was a dilapidated trailer: there was no AC/heating, there were holes in the floor covered with plywood, and the walls in the shower were covered in duct tape. I was too little to be embarrassed by the squalor we lived in, but when I think back on it now, I understand why I never had friends over. (Our town was small, and my friends’ parents probably wouldn’t feel comfortable sending their children over, understandably.)
Despite everything, I had a happy few years there. I LOVED my grandma and grandpa, and being so young, I eventually forgot about my mom. My grandma read cheap paperbacks all the time, so I got into reading. We didn’t have money for books and at the time my county didn’t even have a bookstore, but I would save the fifty cents I got for snack money everyday and order books from the paper Scholastic magazines I got from school. (I didn’t even know to be embarrassed handing the teacher my order form and paying for $13 of books with a plastic bag of nickels and dimes.) To this day, I think reading saved my life. It gave me a world to escape into.
My grandma had a dark past. She was from a different state and one of five kids. (Two brothers died in a house fire when they were kids, one sister was hit and killed by a car as a teenager, and the other sister was sent to live in a mental institution as a teenager.) My grandma refused to talk about her family, and I had never met them. (All this information would come to light years after her death, and I would eventually meet her “crazy” sister once—I was nine and she came to my grandma’s house and showed me a dead baby bird she had in a coin wallet she kept in her purse, and I believe she is dead now.) My grandma was an alcoholic and homewrecker, by all accounts, and would disappear for months, sometimes years at a time, while her own children were growing up.. She had three children and the father of those children is debatable. My uncle (the one who killed a guy) would rape his sisters (this is confirmed), and when my grandma found out she sent him to a boy’s facility (think juvie). It has been hinted that after this my grandma would pimp out her preteen daughter at bars to older men (this is my aunt—-the middle child—who was pretty distant, understandably, in my younger years).
~~~~~~~~~~~Writing interrupted. My mom just called me to see what I was doing. I lied and said I was working on my book (isn’t this Reddit post a book, though? Where’s the lie?) in a ‘not now’ manner, and she quickly got off the phone. I refuse to tell her happy Mother’s Day. Now let’s get back to the story.
This backstory of my grandma’s was obviously unknown to me as a child. I had seen her drink twice in my years with her. I thought she was fucking Mother Theresa. She took us (her grandkids) to a Pentecostal church faithfully and had a seemingly good relationship with the ‘brothers and sisters’ of the church. I hated church as a kid and am the only one to have never been baptized. My grandma, however, was not Pentecostal. She wore pants, cussed, all that jazz, and she never enforced the religion on us. But we had to go to church, and if I spent the entire sermon reading a Junie B. Jones book, she would not correct me. She asked us if we wanted to be baptized and when I said ‘no’ it was no big deal. (To this day, I am not sure why we went to church. I think she wants a spiritual relationship with God and some type of exposure to the atmosphere for us. But sometimes we would go five times a week and I hated it.)
When I was about 7yo I started to feel ‘embarrassed’ about my home life. I wouldn’t say I was bullied, but no one wanted to play with me. I wasn’t the ‘stinky kid’ and I wasn’t the ‘weird kid’, but I was definitely the ‘smart kid’ and I still think that it alienated me. I had one friend, who I had made in Pre-K, but she even seemed to be gravitating towards the ‘popular crowd’. (Cliques start young, huh?) Luckily, when I was 8yo a new girl came to my school. She had been home-schooled and came from a Pentecostal family but had moved to town and was living with her mom and two brothers while her parents went through a nasty divorce (that would drag out for eight years.) Let’s call her ‘Ruth’. At the time, my only friend started hanging out with Ruth at recess. I was jealous that I was left alone and hate Ruth whole-heartedly. Ruth, as it turned out, was jealous of me and hated me too. Needless to say, after two months of mean-mugging each other we became the best of friends. If reading saved my life, Ruth was this reason I was alive in the first place.
INTERMISSION: ABOUT RUTH
Thinking back on it now, Ruth was the first love of my life. Her father was an extremely wealthy businessman who lived in a big city two hours away from our town (I would only meet him three times). Her mother was a teacher who was renting a house in our town and although there were financial struggles throughout the divorce, Ruth’s mom was solidly middle-class. (I remember going to her house for the first time, complete with a ‘breakfast room’, four bedrooms, three bathrooms, a pool, a ‘dining room’ lined with encyclopedias, they had a COMPUTER with INTERNET, she even had a horse!—It was all so fancy for my hick brain.) Ruth could also say words like ‘slut’ and ‘ho’ and ‘freak (in place of FUCK)’, which were cuss words at my house. Her mom would just always say “Ruth MIDDLE-NAME, I rebuke that in the name of Jesus” and Ruth would laugh it off.
Needless to say, Ruth’s house was the tits and I would ride the school bus home with her every Friday afternoon and stay until her mom dropped me off after Sunday morning service. But Ruth definitely lacked a lot of things.
Ruth’s mom was weird. She was an ‘older mom’ and had a nice house that was never clean and she never cooked. Her kids lived off take-out, frozen pizzas, and TV dinners—-which was cool as hell to 8yo me. She was not there much, spending most of her time at Women’s Church Conferences or working. Her mother was a religious-nut. I say that with caution because she is a lovely and important figure in my life, but I would wake up in the middle of the night to get a glass of water and her mother would always be convulsing on the living room floor, speaking in tongues, praying. This was typical behavior. I think her mom let me hang out with her because I, too, ‘grew up Pentecostal’....but we know that’s not really the case, huh? Obviously two 8yo girls don’t sit around and talk about God all day. Ruth believed in her faith, but she NEVER asked if I believed in it or tried to convert me. We were happy and accepting of one another.
Ruth had two older brothers, one who was ~6 years older and another that was ~3 years older. The oldest was mean, and Ruth and him fought like cats and dogs. And I am talking they would draw blood. Ruth’s oldest brother definitely gave off I-am-going-to-be-atheist-to-piss-off-my-mom and brooding-dark-may-grow-up-to-be-a-criminal-vibes. His mom constantly said he was possessed by a demon and needed to turn to God. I remember that, although I was not scared of him, he seemed uncomfortable around me from the beginning. He did not speak with me much and spent most of his time in his room playing video games. He was obsessed with guns and knives and the back of his bedroom door was obliterated from him getting angry and taking it out on the door with his knives. It was strange because his mom kept trophies from his younger years for all the statewide Bible Competitions he won. (He knew the bible better than anyone I have ever met.) It was all a big red flag, looking back. But, for the most part, when I was around he disappeared. He was in high school when I first started coming around and would move out in a couple of years. The other brother, the middle child who I will call ‘David’, was awesome. He spent most of his time building computers in his room, but would smile and say hi to me in the hall when I was over. He had a Mitch Hedberg sense of humor. He wasn’t super attractive, but he was cute and all the girls at church thought so too. (My grandma did not go to their church, but I attended Sunday morning service with Ruth thousands of times and knew their youth group pretty well.) In high school, he would have a lucrative side-hustle fixing people’s computers, iPods, and smartphones and would buy Ruth and I candy and snacks all the time. Remember, we are talking 2002-2010 era, and he had the ‘emo’ hair, skateboarded, and was a nerdy-comedian type who could build computers—he had it going on. He was my first childhood crush, but he definitely saw Ruth and I as adoring and annoying little sisters.
Ruth herself was not very interested when it came to schoolwork. She definitely was not the homeschool-child-prodigy stereotype. But she knew how to play multiple musical instruments and was an insanely talented artist. Over the course of our friendship I developed a love for art and music—she made me into a creative person when I had always been a very analytical person. (Today, I am a fairly skilled artist and I play guitar.) But I had an effect on her too. I was a very clean person and cleaning had always been a coping mechanism for me. (My grandma always said ‘Being poor is no excuse for being dirty’.) In the early days I would go to Ruth’s messy house and I would convince her we should clean her room ‘for fun’. I didn’t like messy places, but I didn’t want to hurt her feelings, so I would explain to her that cleaning was something I liked. I got her hooked on cleaning, because we would end up detailing the disgusting kitchen ‘for fun’ every weekend and she started keeping her room in meticulous order, although the rest of her family lived like slobs. (And yes, dear reader, cleaning and joking around with her are some of my favorite memories. I remember detailing the inside of the kitchen fridge with her in vivid memory.) I also got her hooked on reading and interested in schoolwork. Needless to say, she gave me the confidence to be more creative and I taught her how to put a little bit more structure in her artsy-chaotic world. I was feeling true happiness.
~~~~~Writing NOTE: There are some events/details in here which bleed into the next section but seemed best placed here. The next section will pick up when I am 8/9yo and my mom is released from prison.

I’m 23m in a relationship with 23m.
I’ve been in a relationship with my partner since we were 21. We’ve moved in together fairly quick (Mistake #1)
A few months later I found out he texted his ex the most heartfelt message I’ve ever read. I forgave him a few weeks later (Mistake #2).
A few months ago I find another letter in his phone to the same person shitting on me and our relationship. (Surprise surprise Mistake #3-I forgave him) Calling me fat and what not. I already found out he had prejudice towards bigger people when he told me about the argument he got into with his step dad and calling him a “fat fuck”. I know I’m not the skinniest or most fit but I’m not overweight, I’m 5’11 and fluctuate from 170-180LBS. I had more weight issues when I was a pre diabetic 300LBS 16 year old, and I’ve came so far since then.
My eating habits used to be good and I used to cook almost every night, but since I was the only ever cooking I got tired and stopped. I was 165 then.
His idea of cooking is throwing some pizza rolls in the air fryer and saying dinner is served. And it’s not just pizza rolls, it’s all quick frozen foods with little to no nutritional value and mostly fat. All this weight that my “fat ass” gained has been because of what he’s feeding me. He’s a skinny guy like 140-150 and can eat whatever he wants with no affect and expects me to be the same. Even after teaching him about how our bodies are different I’m still a fat ass because I can’t keep my weight down while eating junk.
Recently I’ve been getting pretty fed up and basically ignoring him and not letting him get to me because I deserve better. I didn’t think I did but I figured since he can hit up his ex browse porn on here, I can hit up some strangers too (mistake #4 but at this point fuck it) there’s this one guy I’ve been talking to and he just praises me non stop, sometimes it feels weird, maybe because I shouldn’t be doing it, or maybe because I know I can do better and there is better out there and it’s right infront of me. My point of this post is that it’s absolutely fucked up my current partner has never made me feel so validated but this stranger validates me much it makes me want to leave him and be on my own.
Extra background info: I realize I didn’t mention why it’s a situationship. In the fall I started going to school with the expected support from my partner, who just graduated with a job paying 85k a year, just to lose his support a few months later. I moved 200 miles from home to be with him so I don’t have any family (even if I did they wouldn’t help anyway) and I can’t just leave. Im trying to figure something out but with having to go back to school in the fall I doubt I’ll figure it out
I just needed to rant to people I haven’t before, I’m sure my best friend and sister are tired of hearing about my partner and the stress he puts me through

Imagine walking down the street, craving a hot, delicious slice of pizza, and being able to satisfy that craving within minutes, thanks to a high-tech vending machine. This concept, once considered a novelty, is rapidly gaining traction as consumers seek out efficient and accessible ways to enjoy their favorite foods.
At the forefront of this revolution is Vending Venue, a pioneering company that has embraced the potential of its pizza vending machine for sale. With a commitment to innovation and exceptional customer service, Vending Venue is reshaping the way we think about fast food.
So, what exactly is a pizza vending machine? These state-of-the-art machines are designed to store and dispense freshly made or frozen pizzas on demand. Utilizing advanced refrigeration and heating technologies, they ensure that each pizza is served at the perfect temperature, with a crispy crust and melted cheese that will tantalize your taste buds.
One of the standout features of pizza vending machines is their ability to offer a wide variety of toppings and crust options, catering to diverse dietary preferences and tastes. Whether you're a meat lover, a vegetarian, or have specific dietary restrictions, these machines have something to satisfy every craving.
But the benefits of pizza vending machines extend far beyond mere convenience. They also offer a cost-effective solution for entrepreneurs and business owners looking to tap into the lucrative food service industry. With minimal overhead costs and the ability to operate 24/7, these machines can generate substantial revenue streams while providing customers with a unique and memorable dining experience.
As the demand for on-the-go dining continues to rise, pizza vending machines are well-positioned to become a staple in public spaces, such as airports, shopping malls, universities, and even office buildings. Their compact footprint and sleek design make them a practical and visually appealing addition to any environment.
If you're considering investing in a pizza vending machine or exploring the most profitable vending machine opportunities, here are some key points to consider:

Are pizza vending machines profitable?

1. Pizza vending machines can be highly profitable, with some operators reporting returns on investment within the first year. The key factors are location, foot traffic, and effective marketing strategies.

How much does it cost to invest in a pizza vending machine?

1. The cost of investing in a pizza vending machine can vary based on the brand, features, and customization options. On average, expect to invest anywhere from $15,000 to $35,000 for a high-quality pizza vending machine.

How much does a PizzaForno machine cost?

1. PizzaForno, a leading brand in the pizza vending machine market, offers machines at various price points. Their entry-level model, the PizzaForno XL, typically costs around $25,000, while their more advanced models, such as the PizzaForno XXL, can range from $35,000 to $45,000.

What is the most profitable vending machine to own?

1. When it comes to the most profitable vending machines to own, pizza vending machines rank among the top contenders. Their ability to offer a high-demand product and generate continuous revenue streams makes them an attractive investment opportunity.

If you're interested in exploring pizza vending machine opportunities or purchasing a top-quality machine, be sure to visit Vending Venue's website at www.vendingvenue.com. Their knowledgeable team can guide you through the process and help you make an informed decision that aligns with your business goals.
In conclusion, pizza vending machines are not just a passing trend; they represent the future of on-the-go dining. With their convenience, versatility, and profitability potential, these machines are poised to revolutionize the way we consume and enjoy our favorite foods. Embrace the future and explore the exciting possibilities offered by pizza vending machines today!

Imagine walking down the street, craving a hot, delicious slice of pizza, and being able to satisfy that craving within minutes, thanks to a high-tech vending machine. This concept, once considered a novelty, is rapidly gaining traction as consumers seek out efficient and accessible ways to enjoy their favorite foods.
At the forefront of this revolution is Vending Venue, a pioneering company that has embraced the potential of its pizza vending machine for sale. With a commitment to innovation and exceptional customer service, Vending Venue is reshaping the way we think about fast food.
So, what exactly is a pizza vending machine? These state-of-the-art machines are designed to store and dispense freshly made or frozen pizzas on demand. Utilizing advanced refrigeration and heating technologies, they ensure that each pizza is served at the perfect temperature, with a crispy crust and melted cheese that will tantalize your taste buds.
One of the standout features of pizza vending machines is their ability to offer a wide variety of toppings and crust options, catering to diverse dietary preferences and tastes. Whether you're a meat lover, a vegetarian, or have specific dietary restrictions, these machines have something to satisfy every craving.
But the benefits of pizza vending machines extend far beyond mere convenience. They also offer a cost-effective solution for entrepreneurs and business owners looking to tap into the lucrative food service industry. With minimal overhead costs and the ability to operate 24/7, these machines can generate substantial revenue streams while providing customers with a unique and memorable dining experience.
As the demand for on-the-go dining continues to rise, pizza vending machines are well-positioned to become a staple in public spaces, such as airports, shopping malls, universities, and even office buildings. Their compact footprint and sleek design make them a practical and visually appealing addition to any environment.
If you're considering investing in a pizza vending machine or exploring the most profitable vending machine opportunities, here are some key points to consider:

Are pizza vending machines profitable?

1. Pizza vending machines can be highly profitable, with some operators reporting returns on investment within the first year. The key factors are location, foot traffic, and effective marketing strategies.

How much does it cost to invest in a pizza vending machine?

1. The cost of investing in a pizza vending machine can vary based on the brand, features, and customization options. On average, expect to invest anywhere from $15,000 to $35,000 for a high-quality pizza vending machine.

How much does a PizzaForno machine cost?

1. PizzaForno, a leading brand in the pizza vending machine market, offers machines at various price points. Their entry-level model, the PizzaForno XL, typically costs around $25,000, while their more advanced models, such as the PizzaForno XXL, can range from $35,000 to $45,000.

What is the most profitable vending machine to own?

1. When it comes to the most profitable vending machines to own, pizza vending machines rank among the top contenders. Their ability to offer a high-demand product and generate continuous revenue streams makes them an attractive investment opportunity.

If you're interested in exploring pizza vending machine opportunities or purchasing a top-quality machine, be sure to visit Vending Venue's website at www.vendingvenue.com. Their knowledgeable team can guide you through the process and help you make an informed decision that aligns with your business goals.
In conclusion, pizza vending machines are not just a passing trend; they represent the future of on-the-go dining. With their convenience, versatility, and profitability potential, these machines are poised to revolutionize the way we consume and enjoy our favorite foods. Embrace the future and explore the exciting possibilities offered by pizza vending machines today!

Imagine walking down the street, craving a hot, delicious slice of pizza, and being able to satisfy that craving within minutes, thanks to a high-tech vending machine. This concept, once considered a novelty, is rapidly gaining traction as consumers seek out efficient and accessible ways to enjoy their favorite foods.
At the forefront of this revolution is Vending Venue, a pioneering company that has embraced the potential of its pizza vending machine for sale. With a commitment to innovation and exceptional customer service, Vending Venue is reshaping the way we think about fast food.
So, what exactly is a pizza vending machine? These state-of-the-art machines are designed to store and dispense freshly made or frozen pizzas on demand. Utilizing advanced refrigeration and heating technologies, they ensure that each pizza is served at the perfect temperature, with a crispy crust and melted cheese that will tantalize your taste buds.
One of the standout features of pizza vending machines is their ability to offer a wide variety of toppings and crust options, catering to diverse dietary preferences and tastes. Whether you're a meat lover, a vegetarian, or have specific dietary restrictions, these machines have something to satisfy every craving.
But the benefits of pizza vending machines extend far beyond mere convenience. They also offer a cost-effective solution for entrepreneurs and business owners looking to tap into the lucrative food service industry. With minimal overhead costs and the ability to operate 24/7, these machines can generate substantial revenue streams while providing customers with a unique and memorable dining experience.
As the demand for on-the-go dining continues to rise, pizza vending machines are well-positioned to become a staple in public spaces, such as airports, shopping malls, universities, and even office buildings. Their compact footprint and sleek design make them a practical and visually appealing addition to any environment.
If you're considering investing in a pizza vending machine or exploring the most profitable vending machine opportunities, here are some key points to consider:

Are pizza vending machines profitable?

1. Pizza vending machines can be highly profitable, with some operators reporting returns on investment within the first year. The key factors are location, foot traffic, and effective marketing strategies.

How much does it cost to invest in a pizza vending machine?

1. The cost of investing in a pizza vending machine can vary based on the brand, features, and customization options. On average, expect to invest anywhere from $15,000 to $35,000 for a high-quality pizza vending machine.

How much does a PizzaForno machine cost?

1. PizzaForno, a leading brand in the pizza vending machine market, offers machines at various price points. Their entry-level model, the PizzaForno XL, typically costs around $25,000, while their more advanced models, such as the PizzaForno XXL, can range from $35,000 to $45,000.

What is the most profitable vending machine to own?

1. When it comes to the most profitable vending machines to own, pizza vending machines rank among the top contenders. Their ability to offer a high-demand product and generate continuous revenue streams makes them an attractive investment opportunity.

If you're interested in exploring pizza vending machine opportunities or purchasing a top-quality machine, be sure to visit Vending Venue's website at www.vendingvenue.com. Their knowledgeable team can guide you through the process and help you make an informed decision that aligns with your business goals.
In conclusion, pizza vending machines are not just a passing trend; they represent the future of on-the-go dining. With their convenience, versatility, and profitability potential, these machines are poised to revolutionize the way we consume and enjoy our favorite foods. Embrace the future and explore the exciting possibilities offered by pizza vending machines today!

Imagine walking down the street, craving a hot, delicious slice of pizza, and being able to satisfy that craving within minutes, thanks to a high-tech vending machine. This concept, once considered a novelty, is rapidly gaining traction as consumers seek out efficient and accessible ways to enjoy their favorite foods.
At the forefront of this revolution is Vending Venue, a pioneering company that has embraced the potential of its pizza vending machine for sale. With a commitment to innovation and exceptional customer service, Vending Venue is reshaping the way we think about fast food.
So, what exactly is a pizza vending machine? These state-of-the-art machines are designed to store and dispense freshly made or frozen pizzas on demand. Utilizing advanced refrigeration and heating technologies, they ensure that each pizza is served at the perfect temperature, with a crispy crust and melted cheese that will tantalize your taste buds.
One of the standout features of pizza vending machines is their ability to offer a wide variety of toppings and crust options, catering to diverse dietary preferences and tastes. Whether you're a meat lover, a vegetarian, or have specific dietary restrictions, these machines have something to satisfy every craving.
But the benefits of pizza vending machines extend far beyond mere convenience. They also offer a cost-effective solution for entrepreneurs and business owners looking to tap into the lucrative food service industry. With minimal overhead costs and the ability to operate 24/7, these machines can generate substantial revenue streams while providing customers with a unique and memorable dining experience.
As the demand for on-the-go dining continues to rise, pizza vending machines are well-positioned to become a staple in public spaces, such as airports, shopping malls, universities, and even office buildings. Their compact footprint and sleek design make them a practical and visually appealing addition to any environment.
If you're considering investing in a pizza vending machine or exploring the most profitable vending machine opportunities, here are some key points to consider:

Are pizza vending machines profitable?

1. Pizza vending machines can be highly profitable, with some operators reporting returns on investment within the first year. The key factors are location, foot traffic, and effective marketing strategies.

How much does it cost to invest in a pizza vending machine?

1. The cost of investing in a pizza vending machine can vary based on the brand, features, and customization options. On average, expect to invest anywhere from $15,000 to $35,000 for a high-quality pizza vending machine.

How much does a PizzaForno machine cost?

1. PizzaForno, a leading brand in the pizza vending machine market, offers machines at various price points. Their entry-level model, the PizzaForno XL, typically costs around $25,000, while their more advanced models, such as the PizzaForno XXL, can range from $35,000 to $45,000.

What is the most profitable vending machine to own?

1. When it comes to the most profitable vending machines to own, pizza vending machines rank among the top contenders. Their ability to offer a high-demand product and generate continuous revenue streams makes them an attractive investment opportunity.

If you're interested in exploring pizza vending machine opportunities or purchasing a top-quality machine, be sure to visit Vending Venue's website at www.vendingvenue.com. Their knowledgeable team can guide you through the process and help you make an informed decision that aligns with your business goals.
In conclusion, pizza vending machines are not just a passing trend; they represent the future of on-the-go dining. With their convenience, versatility, and profitability potential, these machines are poised to revolutionize the way we consume and enjoy our favorite foods. Embrace the future and explore the exciting possibilities offered by pizza vending machines today!

Imagine walking down the street, craving a hot, delicious slice of pizza, and being able to satisfy that craving within minutes, thanks to a high-tech vending machine. This concept, once considered a novelty, is rapidly gaining traction as consumers seek out efficient and accessible ways to enjoy their favorite foods.
At the forefront of this revolution is Vending Venue, a pioneering company that has embraced the potential of its pizza vending machine for sale. With a commitment to innovation and exceptional customer service, Vending Venue is reshaping the way we think about fast food.
So, what exactly is a pizza vending machine? These state-of-the-art machines are designed to store and dispense freshly made or frozen pizzas on demand. Utilizing advanced refrigeration and heating technologies, they ensure that each pizza is served at the perfect temperature, with a crispy crust and melted cheese that will tantalize your taste buds.
One of the standout features of pizza vending machines is their ability to offer a wide variety of toppings and crust options, catering to diverse dietary preferences and tastes. Whether you're a meat lover, a vegetarian, or have specific dietary restrictions, these machines have something to satisfy every craving.
But the benefits of pizza vending machines extend far beyond mere convenience. They also offer a cost-effective solution for entrepreneurs and business owners looking to tap into the lucrative food service industry. With minimal overhead costs and the ability to operate 24/7, these machines can generate substantial revenue streams while providing customers with a unique and memorable dining experience.
As the demand for on-the-go dining continues to rise, pizza vending machines are well-positioned to become a staple in public spaces, such as airports, shopping malls, universities, and even office buildings. Their compact footprint and sleek design make them a practical and visually appealing addition to any environment.
If you're considering investing in a pizza vending machine or exploring the most profitable vending machine opportunities, here are some key points to consider:

Are pizza vending machines profitable?

1. Pizza vending machines can be highly profitable, with some operators reporting returns on investment within the first year. The key factors are location, foot traffic, and effective marketing strategies.

How much does it cost to invest in a pizza vending machine?

1. The cost of investing in a pizza vending machine can vary based on the brand, features, and customization options. On average, expect to invest anywhere from $15,000 to $35,000 for a high-quality pizza vending machine.

How much does a PizzaForno machine cost?

1. PizzaForno, a leading brand in the pizza vending machine market, offers machines at various price points. Their entry-level model, the PizzaForno XL, typically costs around $25,000, while their more advanced models, such as the PizzaForno XXL, can range from $35,000 to $45,000.

What is the most profitable vending machine to own?

1. When it comes to the most profitable vending machines to own, pizza vending machines rank among the top contenders. Their ability to offer a high-demand product and generate continuous revenue streams makes them an attractive investment opportunity.

If you're interested in exploring pizza vending machine opportunities or purchasing a top-quality machine, be sure to visit Vending Venue's website at www.vendingvenue.com. Their knowledgeable team can guide you through the process and help you make an informed decision that aligns with your business goals.
In conclusion, pizza vending machines are not just a passing trend; they represent the future of on-the-go dining. With their convenience, versatility, and profitability potential, these machines are poised to revolutionize the way we consume and enjoy our favorite foods. Embrace the future and explore the exciting possibilities offered by pizza vending machines today!

Imagine walking down the street, craving a hot, delicious slice of pizza, and being able to satisfy that craving within minutes, thanks to a high-tech vending machine. This concept, once considered a novelty, is rapidly gaining traction as consumers seek out efficient and accessible ways to enjoy their favorite foods.
At the forefront of this revolution is Vending Venue, a pioneering company that has embraced the potential of its pizza vending machine for sale. With a commitment to innovation and exceptional customer service, Vending Venue is reshaping the way we think about fast food.
So, what exactly is a pizza vending machine? These state-of-the-art machines are designed to store and dispense freshly made or frozen pizzas on demand. Utilizing advanced refrigeration and heating technologies, they ensure that each pizza is served at the perfect temperature, with a crispy crust and melted cheese that will tantalize your taste buds.
One of the standout features of pizza vending machines is their ability to offer a wide variety of toppings and crust options, catering to diverse dietary preferences and tastes. Whether you're a meat lover, a vegetarian, or have specific dietary restrictions, these machines have something to satisfy every craving.
But the benefits of pizza vending machines extend far beyond mere convenience. They also offer a cost-effective solution for entrepreneurs and business owners looking to tap into the lucrative food service industry. With minimal overhead costs and the ability to operate 24/7, these machines can generate substantial revenue streams while providing customers with a unique and memorable dining experience.
As the demand for on-the-go dining continues to rise, pizza vending machines are well-positioned to become a staple in public spaces, such as airports, shopping malls, universities, and even office buildings. Their compact footprint and sleek design make them a practical and visually appealing addition to any environment.
If you're considering investing in a pizza vending machine or exploring the most profitable vending machine opportunities, here are some key points to consider:

Are pizza vending machines profitable?

1. Pizza vending machines can be highly profitable, with some operators reporting returns on investment within the first year. The key factors are location, foot traffic, and effective marketing strategies.

How much does it cost to invest in a pizza vending machine?

1. The cost of investing in a pizza vending machine can vary based on the brand, features, and customization options. On average, expect to invest anywhere from $15,000 to $35,000 for a high-quality pizza vending machine.

How much does a PizzaForno machine cost?

1. PizzaForno, a leading brand in the pizza vending machine market, offers machines at various price points. Their entry-level model, the PizzaForno XL, typically costs around $25,000, while their more advanced models, such as the PizzaForno XXL, can range from $35,000 to $45,000.

What is the most profitable vending machine to own?

1. When it comes to the most profitable vending machines to own, pizza vending machines rank among the top contenders. Their ability to offer a high-demand product and generate continuous revenue streams makes them an attractive investment opportunity.

If you're interested in exploring pizza vending machine opportunities or purchasing a top-quality machine, be sure to visit Vending Venue's website at www.vendingvenue.com. Their knowledgeable team can guide you through the process and help you make an informed decision that aligns with your business goals.
In conclusion, pizza vending machines are not just a passing trend; they represent the future of on-the-go dining. With their convenience, versatility, and profitability potential, these machines are poised to revolutionize the way we consume and enjoy our favorite foods. Embrace the future and explore the exciting possibilities offered by pizza vending machines today!

LOOKING FOR THE ABSOLUTE BEST, NO NONSENSE, SCIENCE-BASED ARTICLE ON PROPER DIETING?
LEARN THE MOST SPECIALIZED INFORMATION IN YOUR HOME, AT YOUR LEISURE, FOR FREE!
USE MY 2 DECADES OF ACADEMIC STUDY, IN THE TRENCHES EXPERIENCES, AND EMPIRICAL ADVICE WHEN IT COMES TO BOOSTING MUSCLE MASS, INCREASING STAMINA, HEALTH, AND WELLNESS, LOSING FAT, REDUCING OR ELIMINATING TYPE 2 DIABETES, INCREASING LONGEVITY, PROTECTING AND REGENERATING ORGAN TISSUES, AND DECREASING IMMOBILITY, STIFFNESS, ARTHRITIS,WHILE REBUILDING CARTILIGENOUS TISSUE.
Old-Scool Diet 2.O
"A comprehensive article on bodybuilding diet minutiae - and SO MUCH MORE
What follows is my version of an old school (mid-80s to early 90s) bodybuilding fat-loss diet/regimen, with an updated (2020's) dietary supplementation plan. This type of diet was very popular when I was a child and produced results for many who used it. I was reminded of such diets by bodybuilding writers such as John Romano, who wrote about the basic bodybuilding diet in an issue of Muscular Development sometime around 2008.
Although renowned for its simplicity, it can become somewhat monotonous. The key tenets of this type of fat loss diet are 1) being in a slightly negative caloric balance, 2) using a simplified shopping list of 15 or fewer items, and 3) taking in large amounts of protein, a moderately large amount of carbohydrates, and a small/modest amount of dietary fat.
You will consume 3-4 "whole-food" meals per day along with 1-3 protein shakes (more on workout days and less on off days). You should drink at least 1 gallon worth of calorie-free liquids per day.... the closer you get to 1.5 gal and even 2 gal (if you're really big) the better.
The Shopping List
So, you're at the grocery store and you're in and out within 10 minutes. You don't care about the weekly sales (unless they involve one of your "weekly 15" items). Thus, grocery shopping becomes a snap.
As for the items themselves, a basic "old school" bodybuilding diet would likely contain:

1. Eggs
2. Milk (skim or 2% or UF/CFM)
3. Chicken Breast (boneless and skinless)
4. Tuna chunk light, canned
5. Cottage Cheese (2-4%) & red-fat cheese
6. Lean Gr Beef or Sirloin, NY strip, etc Steak
7. Rice
8. Oatmeal
9. Whole wheat (or white) Bread
10. Apples
11. Oranges
12. Pasta
13. Frozen Berries
14. Bananas
15. Broccoli

Of course, you can rotate in other vegetables such as corn on the cob, salad greens, and lettuces (with light balsamic or low-carb vinaigrette dressing if a salad) etc etc.
Eating a variety of wholesome foods that are (by and large) as unprocessed (aside from rice and oatmeal which must be processed as well as some dairy items) as possible typically means you'll be getting a wide spectrum of nutrients, including both macro and micronutrients. A daily multivitamin/mineral tablet can ensure you're filling any gaps in micronutrient needs (vitamins and minerals). As for macronutrients, this diet provides the bulk of its calories as protein and carbohydrate with only about 10% of the daily calorie allotment being reserved for fats.
What is the logic behind the macronutrient breakdown?
You'll be eating about 45-50 percent of your calories as carbohydrates and 40-45 percent as protein with only 10-15% as fat.
Why 45-50% as carbohydrate? Carbohydrate is stored in the liver and muscles as a substance called glycogen. For every gram of glycogen stored within the body, there are 2.7 grams of water attached. This gives the muscles a pumped appearance and feeling. This also means the muscles are well stocked with stored energy. The majority of your weight training sessions will involve anaerobic exercise. This type of exercise utilizes the glycolytic energy pathway to generate ATP or Adenosine Tri Phosphate.
(Note: The amino-acid-based dietary supplement Creatine also supports ATP synthesis by donating Phosphate to ADP).
Having adequate amounts of both calories and carbohydrates helps prevent dietary-induced drops in TSH.... or Thyroid Stimulating Hormone. This, in theory (and empirical practice) keeps one's metabolism humming and prevents one from "drying out." Simply put, you'll get great pumps in the gym thanks to all that stored water (remember 2.7 grams of water is stored per gram of glycogen).
Energy-rich carbohydrates (grains and fruits) differ from fiber-rich vegetables. Not only do energy-rich carbohydrates provide far more calories but the calories they supply raise blood glucose levels markedly and rapidly. These types of carbohydrates are more easily broken down into simple sugars (glucose etc). Simple sugars and carbohydrates such as rice and white bread are termed high-glycemic (they spike serum blood sugar and insulin levels) while whole wheat or rye bread and things like oatmeal and non-starchy vegetables are deemed low-glycemic.
To be completely forthright and technical all carbohydrates and macronutrients provide energy. The phytonutrients, micronutrients, and fiber aside, carbohydrates simply provide a "higher octane" energy (than protein or fat). ATP is regenerated via the glycolytic energy pathway; carbohydrates stoke the glycolytic energy pathway most efficiently. Despite this, carbohydrates are technically unessential.
Fat and in particular protein can both be used to create carbohydrates. And both fat and protein can supply energy. But fat and protein contain essential nutrients the body cannot manufacture. These essential nutrients are essential fatty acids (EFAs) and essential amino acids (EAAs).
What about Protein?
Because you're getting roughly half of your calories from carbohydrates the protein you take in will likely be spared from providing energy - at least that's what we're hoping for. You're going to shoot for 1 gram of protein per pound of body weight. The actual range of values would be between 0.8g/lb to 1.4g/lb (grams of protein per pound).
You're going to want to consume high-quality, complete protein from sources such as meat, poultry, fish, and dairy. If you have 4 meals and a shake and are taking in let's say 225 grams of protein per day that works out to 45 grams per "feeding." To be more realistic we'll simply say take in between 40-50 grams of protein per feeding.
Protein supplies nitrogen and the "building blocks" of skeletal muscle tissue (amino acids). Protein is essential because 8-10 amino acids are considered essential (other amino acids can become essential in certain situations or circumstances, they are called conditionally essential amino acids).
If you're 200 lbs taking in 1.25 grams protein per pound of bodyweight you're consuming 250 grams of protein per day. Protein contains 4 calories per gram. Thus you'd be consuming 1,000 calories of protein. At 45-50% of total daily calories, carbohydrates would comprise app 1.25x worth of calories as compared to protein. Thus, carbohydrates would come to 1,250 calories. Total daily calories would thus far be 2,250.
2,250 divided by 0.9 yields 250 calories, and at 9 calories per gram that would afford us a mere (roughly) 25 grams of fat. I would at least double this figure (not counting supplemental fats). 50 grams of fat adds 450 calories. 450 plus 2,250 yields 2,700 calories total. Thus, your diet breakdown will be closer to 16-20% fat (20% when including supplemental EFAs), 40% protein, and 40-45% carbohydrate).
Note: If need be, you can cut down carbohydrates by a few hundred calories and increase your protein consumption. This would change the dietary breakdown to roughly 40/40/20 (popularized by Barry Sears as the Zone diet).
You'll want to stay on this diet for a week and record how you felt, what you ate, and how well you slept. Every other day weigh yourself after your morning shit, shower and shave. If you maintain your weight the 2,700 calorie mark is your body's "set-point target." To reduce excess weight (fat) reduce your total daily calories by roughly 10-15 percent and exercise 3-5 days per week. Include cardiovascular training in addition to your weight lifting to further speed up your fat loss efforts. You can do LISS (low-intensity steady state) cardio (walking) or you can do HIIT (High-intensity interval training) cardio 2-5 times per week. Personally, I would choose 5 45-minute leisurely walks over other forms of cardio.
What about "fat burners?"
When people say "fat burners" they're referring to thermogenic agents which speed up the body's metabolism by some 5% or so (5-8% for an hour or two). In the 90s both Phentermine and the ECA stack were popular. These catecholamine-based compounds were potent appetite suppressants, particularly phentermine. The ECA stack was/is also a beta-adrenergic agonist. Since then a host of other supposedly "thermogenic" compounds and preparations have come into the limelight. Yerba Mate comes to mind, as do the popular OTC products Xenadrine and Hydroxycut. Even plain old caffeine is sometimes considered a first-rate "fat burner."
The truth is these products barely increase metabolic rate enough to make much of a difference. Most of their worth comes from their appetite-suppressant effects. Now, I'm not saying if you're suddenly prescribed Adderall or start smoking ice you won't lose weight - you will. It's simply that most weight loss, even from strong stimulants, comes from their appetite-suppressant effects.
The only "fat burners" that truly increase fat burning without the need for appetite suppression are L Carnitine and Cardarine. Cardarine is a peroxisome proliferator-activated receptor-delta agonist. Cardarine enhances lipolysis during exercise. Training increases energy availability by promoting catabolism of proteins, and gluconeogenesis, whereas GW501516 enhances specific consumption of fatty acids and reduces glucose utilization. L Carnitine can be beneficial to exercise performance and fat loss; paradoxically it also suppresses T3, or active thyroid hormone.
T3 or Cytomel can be used to markedly increase resting metabolic rate, but "T3 burns through muscle and fat indiscriminately." You can reduce the amount of muscle tissue being burned and attenuate the reductions in "muscle pump" experienced when supplementing with extra T3.
To do so you'll need to drink water like a camel and supplement your diet with beetroot crystals and citrulline malate. You'll also want to utilize Tadalafil or Cialis. Surprisingly, aside from increasing the pump one experiences from lifting weights Cialis also increases fat burning and creates more BAT (Brown adipose Tissue as compared to WAT... white adipose tissue), relatively speaking. BAT is metabolically active and behaves more like muscle in this respect.
To reduce muscle loss while on higher doses of T3 nothing short of AAS (@ least 200-300 mg/wk, if not 400mg + per week) will truly help. SARMS such as RAD-140 may be of some (yet limited) value. To be honest I would avoid T3 supplementation unless also using Testosterone (Enanthate 400mg/wk) or other AAS.
As for fats, their consumption is largely incidental on this diet and comes from the dairy, red meat, poultry, occasional salad, or handful of mixed nuts one might expect to consume if adhering to the aforementioned dietary principles .
This means the amount of saturated fat as compared to MUFAs or PUFAs will be somewhat high. To remedy this one can consume tuna packed in soybean oil as well as by supplementing 3x per day with triple concentrated, enteric-coated, fish oil capsules. These fish oil capsules break down in the small intestine and there are no fishy burps with them thanks to that enteric coating. They are extremely rich in the special fatty acids EPA and DHA, Eicosapentaenoic acid and Docosohexanoic acid.
One might also supplement with an Udo's Omega 3:6:9 blend of daily supplemental oil.
As for specialty fats, one must purchase the next two in supplement form. CLA is conjugated linoleic acid and it helps improve body composition over time by increasing muscle mass and decreasing fat mass. Sesamin has a host of potential health benefits. Together these two designer fats can markedly improve physical aesthetics, health, and overall well-being.
Finally, there is GLA or gamma linoleic acid. Unless you eat a lot of cashews you'll want to get this fatty acid in supplement form as well.
Note: You needn't supplement every specialty fatty acid mentioned to reap benefits from each fatty acid you choose to use.
The GOLDEN RULE of DIETING: CICO
Calories in vs. calories out. It's so simple yet so misunderstood. When you reduce dieting down to its least common denominator it's CICO you're left with. If you aren't gaining or losing weight you're at an established set-point. You're at current equilibrium. It also means you're essentially burning just about every calorie you take in (burning every single calorie to be more precise, it's just the body's ebbs and flows and an equilibrium setpoint is usually somewhat elastic ).
If you begin to regularly consume more calories than your BMTMR allot (and than you burn via daily movement and exercise), you will put on additional body mass (including both fat and skeletal muscle). If you begin to consume less than your BMTMR allot, and/or begin exercising yourself into a negative caloric balance, you will lose weight, typically a combination of fat and muscle (but usually far more fat than muscle, particularly if one lifts weights throughout).
Note: BMTMR = Basal & Total Metabolic Rate
So are all macronutrients equal then? I mean, do all macronutrients convert into ATP at the same efficiency rate?
Technically no they do not. Protein is far less efficient in its conversion to ATP as compared to fat or carbohydrate. Thus, it takes MORE protein to create "x" amount of ATP. Remember, ATP stands for adenosine triphosphate. It is the body's preferred cellular fuel for high-intensity, high-octane activities. In this sense, protein's inefficiency in converting to ATP means a calorie really isn't a calorie after all. (Because) It takes more protein calories to create "x" amount of ATP than if one were creating that same "x" amount of ATP from carbohydrate or fat calories.
Now that that anomaly is out of the way it's best to simply memorize CICO, calories in vs. calories out, irrespective of macronutrient source. This is the most practical, tried and true way to diet scientifically.
So you've established your caloric allotment for metabolic equilibrium and lowered that figure by 10-15%. You've added in 3-4 30-minute LISS cardio sessions per week in addition to 4 weight-lifting workouts. You're beginning to lose weight week in and week out and then your progress slows and eventually stalls. Your body has become accustomed to the lower calories and the extra workload. Unfortunately, aside from supplementing your diet with substances such as Cardarine or Clenbuterol, there is little more you can do outside of dropping calories once more.... (or adding even more cardio).
Over time these successive reductions in calorie allotment lead to a reduction in TSH, or thyroid stimulating hormone. It's the body's way of slowing things down in an effort to maintain homeostasis. To continue improving body composition one mustn't merely lose as much fat as possible, but also must maintain the muscle mass one has - or even build a bit. Now I'll come right out and say it, if you're 6-10 weeks into a strict fat loss diet you're not going to be concerned with building additional muscle unless you're using Testosterone and/or other AAS and PEDs. Even then, if juicing quite a bit, at some point building muscle transitions into preserving muscle. No matter how much you're pinning if you aren't eating enough calories you simply cannot (physiologically) add appreciable lean fat-free body mass.
To boost the body's T3 levels one can supplement directly with T3 (Cytomel) or with pro-active-thyroid T4 (converts to T3 in body; Synthroid). There is supplemental T2 but I advise readers to steer clear of this thyroid analogue. Another way of boosting T3 levels, and a legal, natural way to boot, is by having periodic carbohydrate-rich refeeds and higher calorie days. Have a carbohydrate-rich meal every 3 days if on a lower carbohydrate diet as well as a higher calorie day once every seven to ten days whether on a mixed macronutrient or a lower carbohydrate type diet.
How many meals do you need to eat per day?
While there is potentially some slight advantage to eating several smaller to moderately sized meals spaced evenly throughout the day the science says "when you eat the bulk of your calories makes little to no difference." So if you'd rather have two larger-sized 1,350 calorie meals and then intermittently fast for the rest of your wake-sleep cycle (or "day" whether a 1st, 2nd, or 3rd shifter etc) go ahead. That said, I would personally recommend at least 2-3 whole food-based meals and 1-3 protein shakes per day for best results in the gym. As for weight loss, remember it boils down to CICO: whether you have 10 270-calorie mini-meals or one 2,700-calorie smorgasbord makes practically no difference.
What about enhancing insulin sensitivity and improving glucose metabolism while imparting a nutrient-partitioning effect?
I first learned of the term Glucose Disposal Agent while reading Dan Duchaine's Underground BodyOpus. Dan was recommending an isocaloric diet at one point but I believe he'd moved onto cyclical ketogenic-type dieting by the early to mid-90s - and obviously by the time he wrote Underground BodyOpus. Because catecholamines work better in low (serum) insulin environments and because high levels of insulin in the blood render fat-burning enzymes such as HSL largely inert, it is a good idea to release as little insulin as is necessary/possible. Postprandial serum insulin concentrations share a direct correlation with postprandial (after a meal) blood glucose levels. To help optimize glucose metabolism and loweoptimize postprandial glucose numbers far more efficiently - while also driving nutrient partitioning by enhancing the selective expression of GLUT 4 (on muscle cells and not fat cells), one should consider the use of glucose disposal agents such as Na R ALA and Berberine HCL.
Over time the use of GDAs improves insulin sensitivity markedly, assisting in the significant attenuation of metabolic syndrome. Berberine alone has been shown in some clinical trials to perform as good or better than the popular diabetic medication Metformin. Na R ALA is the most bioavailable form of alpha lipoic acid and you need only 250mg 2-3x/day to reap major benefits. If you use the cheaper form of alpha lipoic acid use 400-700 mg 2-3x/day.
To these two GDAs I would recommend a form of Vanadium, Vanadyl Sulfate. I would also add a form of chromium, either chromium picolinate or chromium polynicotinate. There are scores of various GDA or GDA-like compounds to choose from. For the most bang for your buck start and stick with this 4 part GDA stack before adding additional GDA compounds into the mix.
Note: If you combine the regular use of GDAs with a modified lower or low-carb diet one can literally reverse Type 2 Diabetes, particularly if the disease is in its early onset stage(s).
Maintaining Energy (to train intensely) while on a reduced-calorie diet
When you lift weights getting that all too familiar "pump" feels amazing. Arnold Schwarzenegger once compared it to sexual release - even going so far as to claim the "pump was better than cumming." I would have to disagree with Mr. Schwarzenegger on that, but I will concede that getting a vein-bursting, skin-splitting pump (obviously I'm embellishing: no pump bursts veins or splits the skin) gives one a major short-term motivational boost as well as an endorphin rush. It also feels great and makes one look more muscular and vascular. But getting a great pump while in a major caloric deficit, particularly if one is restricting carbohydrates, becomes difficult to say the least. So how does one boost the body's high-octane "energy" source, ATP, without taking in extra calories?
If you were unaware that ATP can be supplemented directly (orally), now you know. PEAK ATP is a well-known ATP supplement. In addition to supplementing directly with ATP one can also utilize Creatine Monohydrate (or other forms of creatine) to behave as a Phosphate donor. Creatine is stored within the body as creatine phosphate. Creatine phosphate donates its phosphate ring to ADP, or Adenosine Di-Phosphate, creating ATP, or Adenosine Tri-Phosphate. As you know ATP is the body's preferred "high-octane" cellular-energy-medium. Creatine and ATP are both important to high-intensity anaerobic exercise. But what about boosting the glycolytic energy pathway?
The body utilizes glucose and stored glycogen to replenish ATP. When glucose/glycogen is in low supply the body will utilize glycogenic amino acids (in a process called gluconeogenesis) to boost serum glucose concentrations, especially while involved in intense exercise such as weight lifting (bodybuilding). Supplementing (pre-workout) with whey protein isolate and/or EAA/BCAA+Glutamine can help prevent the body from utilizing its muscle tissue as a donor source for gluconeogenically-derived "energy."
Note: Glutamine can increase both hepatic and skeletal muscle glycogen stores (without carbohydrates).
Another thing you can do to enhance fat burning is to increase the proportion of fuel burned as fat during exercise. To achieve this supplement with the PPAR delta agonist Cardarine. Cardarine markedly increases cardiovasculaendurance capacity as well as muscular endurance. You'll be getting a few more reps per set on your higher rep sets and increasing the amount of fat (instead of blood sugar) your body is using while doing so.
Note: Stacking Cardarine with the infamous lipotropic L Carnitine may further enhance each supplement's effects.
Note: I have a separate article written on L Carnitine. See this article to learn everything you would ever want to know about L Carnitine in less than 5 minutes.
What about maintaining the muscle mass you built while in a caloric surplus after you diet your way into a significant negative caloric balance?
The supplement HMB, Beta Hydroxy Methyl Butyrate was over-hyped in the 90s. Everybody was looking for the "next creatine." And HMB showed promise. Then the research trickled in. Initially, HMB appeared to be of little value. Then more and more research poured in. Today we know HMB is most effective as an anticatabolic supplement.
HMB helps ensure the body remains in a positive nitrogen balance, but not by increasing protein synthesis. Rather, HMB reduces the breakdown of muscle mass (protein), and is particularly useful in lower-calorie settings, and/or high-stress situations (including recovery post-surgery and healing from serious burns).
You'll want to use a minimum of 3 grams of HMB per day. Amounts as high as 10 grams or more daily can be costly but are safe (and more effective than lower dosages, which does not necessarily hold true for other dietary supplements).
A second anticatabolic supplement you might consider is Phosphatidylserine or PS. The use of PS is reportedly effective in reducing excessive serum cortisol concentrations. Cortisol, a glucocorticoid, increases protein catabolism. This supplement can be costly to use, however.
Some trainees, gurus and gym pundits firmly believe the conditionally essential amino acid Glutamine is a potent anti-catabolic substance. The research on Glutamine's efficacy for athletes isn't clear; some studies show benefit(s) while others clearly do not.
If you're using appreciable amounts of protein powder (Whey Protein Isolate, Pea Protein Isolate, Caseinate, Milk Protein Isolate) you'll be getting about 4-5 grams of Glutamine (and precursors) per scoop (app 25 grams of protein. Most protein rich whole foods are also rich in Glutamine.
If you're in a caloric surplus (off season mode) then additional Glutamine is essentially a waste of money. Glutamine is best utilized while in the throes of strict dieting, when muscle mass losses are most likely. Glutamine can contribute to the Amino Acid Pool and act as a gluconeogenic donor if need be. Glutamine can also help restock both hepatic and skeletal muscle glycogen stores INDEPENDENTLY of carbohydrates (Glucose). To enhance glycogen replenishment, particularly in the peri-workout period, Glutamine must be taken in very large doses (up to 15-20 grams pre/intra workout & post workout).
Another thing you can do to reduce the loss of muscle mass while dieting is to raise your protein consumption to as high as 1.5 grams per pound of body weight. Of course, you'll have to have a commensurate reduction in calories from carbohydrates and/or fat.
And remember, while dieting to maximize fat-loss your goal isn't to build muscle, but instead to maintain that muscle which you've already built. This means you must take care to avoid overtraining. Not only is overtraining unnecessary at this stage, but it can be extremely damaging to one's physique. You run the risk of injury anytime you step foot in a gym but the probability of injury is geometrically increased if one is overtraining, particularly while on a low-calorie diet. Limit your weekly lifting sessions to no more than 5. Don't go crazy on the volume (# of sets) and stay in the 8-12 rep range most of the time (you can do more or fewer reps but 8-12 is a great rep range for most). You aren't going to be setting any PRs here.
Can you tell us what a sample day of eating might look like?
Let's say you decide on 3 whole-food meals, 2 shakes, and a snack every day. Let's assume your shakes are composed of ultrafiltered skim milk (12 g protein and 8 grams carbohydrate w/ 0g fat per 8oz), 2 scoops whey isolate (40 g protein), a small banana, and 1/2-1 cup frozen strawberries. By themselves, the two protein shakes will supply 130 grams of protein. And remember, at the beginning of this article we said our hypothetical dieter was 200 pounds. Thus your total daily protein goal in grams was 250 grams per day. Hence, you need only consume 120 more grams of protein, divided between 3 whole food meals and your optional snack.
Your total daily calorie and macronutrient allotment breakdown:
Calories: 2,700 Protein: 250 grams, 1,000 Cal Carbohydrate: 310 grams, 1250 Cal Fat: 50 grams, 450 Cal
Note: the caloric/macro breakdown above yields appx 37% protein, 46% carbohydrate, and 17% fat. This differs slightly from the 40/50/10 breakdown we began with but the actual percentages are simply a guide post. If you're more endomorphic you should probably drop the carbohydrates to 37% and raise the fat to make up the difference (or add protein for the same reason). If you're an ectomorph or mesomorph you can handle the 46% carbohydrate level without missing a beat.
Note: Supplemental fats do add additional fat grams (and calories to your daily totals). Thus, your total fat intake will likely be closer to 80 grams per day. You may also take a shot glass or two of extra virgin, cold-pressed organic olive oil 3-5 times per week to increase MUFAs in your diet.
Removing the protein shakes' nutritional values (130 grams protein, 0 grams fat, and roughly 60-120 grams of carbohydrates: one protein shake may be simply protein powder with milk or water and ice) leaves 120 grams of protein, 50 grams of meal-derived fats (excluding supplemental fats) and approximately 190-250 grams of carbohydrates for the remainder of the day. These figures will be spread (evenly or unevenly) over 3 whole-food meals and one snack. This works out to 40 grams of protein, 80 grams of carbohydrates, and about 15-20 grams of fat per meal. Under this scenario, your snack would have to be something like sugar-free jello which has practically no calories whatsoever.
As for how you put together your meals....
Because your list of foods was basic and limited to 15 items you'll have an easy time putting potential menus together. Choose foods from your list and match up their nutritional values to fit the macronutrient and caloric allotment for each of your 3 whole-food meals.
Note: If you need more variety go ahead. The number of different foods you eat has no intrinsic bearing on the results you'll achieve from dieting. I give the 15-item limit to reflect the authenticity of old-school bodybuilding dieting as told by John Romano, the famous bodybuilding author, and for simplicity's sake.
Look up the nutritional value of the various 15 (or more) foods you chose for your diet and write them down on the front page of your diet journal. You're going to want to make use of nutrition labels anytime you deviate from your list of foods. And if you're not accurately eyeing up proper portion sizes you'll want to invest in a food scale. Studies have shown that people who didn't record what they ate often overate far more than what they self-reported they'd eaten. The same goes for people commonly overestimating portion sizes. That's why you're going to record everything you eat and weigh out or measure proper portion sizes.
So how do you know how many calories you should begin the diet with?
There are many useful diet and macro calculators available online. One figure I've come across quite a bit is 15-17 calories per pound of body weight as a good, "average" starting point. For a 200 lb person, this works out to between 3,000 and 3,400 calories per day, which might be a bit high. If consuming even 1.25 grams of protein per pound of body weight that 15-17 cal/lb figure leaves 2,400 "energy" calories to come from carbohydrates and/or fats. Our hypothetical diet above was 2,700 calories with 250 grams of protein for a 200-lb individual.
So the two figures (2,700 cal and 3,000- 3,400 cal are close enough to be compatible and would likely fit any 200 lb hard training individual quite well - but we can't be certain. The only way to do that is to keep a diet journal for a minimum of 7 days where you record every morsel of every foodstuff you consume, each and every day and night. You also tally up your macronutrient totals for each of the seven days. At the end of those seven days, if your weight has remained the same, you have found your homeostatic caloric setpoint.
Add up the total amount of calories consumed over the seven days and then divide the resultant figure by seven. You now have your starting caloric allowance. If you want to gain quality mass you would increase your calories by 10-15%. But, we want to lose fat, so we will cut out starting caloric allowance (homeostatic-setpoint) by 10-15%.
If you simply don't have the discipline to keep a food journal you'll also have trouble keeping track of calories later on in the diet and end up overeating, even if unintentionally. That said, 15-17 cal/lb of body weight is a good average starting range for most lifters.
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Mike Renteria BigMikeRenteria@gmail.com BPVA Summer 2024
Photo: Gunter Schlierkamp, IFBB LEGEND, 2002 GNC SOS CHAMPION (Defeated Reigning Mr Olympia Ronnie Coleman)