Hello there, my beautiful lovely internet friends. Welcome back to my channel. It is delightful to see you here where today we are going to be talking about PTSD, post-traumatic stress disorder. And yes, I am a little overly animated at the beginning of this video because I did just eat an entire box of macaroni and cheese all by myself. And yes, this is coffee. I've mentioned more than once in passing on this channel that I've dealt with post-traumatic stress disorder, otherwise known as PTSD. I was diagnosed a number of years ago, but I've always brushed over it. I've never talked in depth about what that has been like, how it still presently affects me, and what led to that diagnosis, like what actually happened. On screen right now you're going to see a few content warnings of some subjects we will be brushing upon in this video. If you do not feel like hearing about any of these, click the link down below. I have placed a very cute puppy video just for you instead. As we dive in here today, I do want to give a big thank you to our sponsor, Surfshark. I really appreciate sponsors, especially on videos like this, talking about mental health because generally they get demonetized. So a quick word about them as we get started. Surfshark VPN is a service that allows you to safely and securely browse the internet to your heart's content while keeping your identity and information safe. As we all know from the office, identity theft is not a joke, Jim, and it really isn't a joke. Identity theft is a huge issue, costs people hundreds of thousands of dollars every year, and using a VPN can help keep you and your information safe. Now, if that's not thrilling enough for you, it also allows you access to a lot more entertainment. For instance, if that show you love is no longer available on Netflix, just change your country through your VPN, connect through Germany or Japan. And suddenly, because entertainment is licensed differently in different countries, you're able to watch that show again. I don't highly recommend using them as I use them myself. Now, if you use the link in the description down below, you can get 83% off. That is quite the deal. I appreciate you giving it to my audience, Surfshark. So stay safe on the web. Check it out down below and let us continue with the video.  The year was 2010 when I returned back to Colorado from a school I was attending in Indiana because of health issues. When I got back here, I was very lost, very lonely. I loved it out there. It felt like home. Colorado was not for me, but I was stuck here and I ended up getting involved in a house church that people I had known for a long time were running. Pretty soon after starting to attend regularly, I struck up a friendship with one of the leaders. He was a good few years older than me and we started chatting and hanging out and he was a really interesting guy. He was very hard to get to know. He was very mysterious, which at that point in my life was something that was kind of attractive because like, who are you really? Let me get to know you, right? So this friendship turned romantic very quickly and from the very first moment that we were actually alone together, there were red flags like him not respecting me saying no to things because at that point I was a sheltered little Christian girl and even kissing felt like going too far, but he was a leader. He was someone I saw as a pastor. I trusted him. I understood that, you know, men struggle with this kind of thing and it was probably something I was wearing or something I was doing and so that was my fault. We had a conversation about it. It's not going to happen again. He's going to listen to me the next time I say no to something. Okay, great, but as you might know, that's not how these situations go. And so as time progressed, things got worse and worse and worse. My boundaries, my physical boundaries were never actually respected. He continued pushing and pushing and using a lot of spiritual and emotional manipulation.  And the thing was, at this point in my life, my faith was my entire world. Like, following God was all I cared about and serving him and serving his people and so that was very much used against me. I'm going to spare you and me from having to relive all of the details, but a long story made short, in October of 2011, he raped me not for the first time, but the circumstances surrounding that particular instance finally became clear to me that something was really wrong. I felt like something broke in me. I remember literally driving away and feeling like I had split down the middle. Like, there was a piece of me that was like, that's totally fine. Everything's fine. It's a misunderstanding. You probably did something wrong. Then there was another half of me that was gutterly screaming, something is wrong. And I'm really grateful that in that one moment, I was able to listen to the side of me that was screaming and did recognize something wasn't right here. I didn't recognize the extent of it, but I was aware of it enough to exit that relationship. Trauma is a very funny beast. I look back at the first few weeks and few months after the worst of what happened and I was unbelievably not okay. I did end up going to the police. I did press charges. Nothing came of it because as I was told from the district attorney, juries don't really believe women in cases like this and you don't have hard evidence. So we're not going to do anything with it, which was very disappointing to say the least.  He had six other restraining orders against him, which is a lot of restraining orders. Two convictions of domestic violence was literally in the midst of another sexual assault case against a minor. Like, we're talking legit sociopaths' gum of the earth, but looking back, I am so incredibly glad that I was able to exit that relationship when I did. And there aren't words descriptive enough to tell you how broken I was in the weeks and months following that event and leaving that relationship. Like, I was a different person. I legitimately considered getting a gravestone tattoo with that date because it was so significant to me that I was no longer here. The Joe before that moment was dead. She was gone and now I was here in this horrible, awful world that had just been exploded for me. I was previously of the illusion that the world was a safe place. People were good. God would always take care of me. Everything was going to be all right. And suddenly all of that was called into question. The community that I had at that time did a good job of trying to support me, but was not equipped to actually give me what I needed. I had a lot of very poor experiences with people telling them what had happened and having my experience denied or minimized, having my feelings minimized, being told to get over it. I was very involved in this whole thriving, alive community. And suddenly, I wasn't suddenly. I was different. I was an outsider. I felt that way.  Sincerely, the only reason I didn't is because of this dog. You see right here. I got a German Shepherd because it felt very unsafe and also I love dogs and she is the greatest blessing of my life at that point. And someone needed to feed her. So I kept coming home and not driving my car off a bridge, which I'm very grateful for. And so eventually I started going to see a counselor. Not too long into our sessions together, she asked me if I'd ever heard of something called PTSD, post-traumatic stress disorder. And I said, isn't that what soldiers get from war? And she said, yes, sometimes. And also it's what a lot of sexual assault survivors experience as well. At that point, I was having nightmares just about every night. I was hyper-vigilant to, oh my God, an extreme. I think of some of the things that I did and some of the things that I thought and how ridiculously on guard and aware I was in every moment. And I almost have to laugh because it was so extreme. It was understandable given the experiences that I had. I started suffering from significant depression and panic attacks and felt so isolated and disconnected and just dead inside, but also feeling everything at the same time. So after a number of our sessions together, she said, you know, you have post-traumatic stress disorder. This is what you're dealing with. And at that point, it was honestly kind of a relief to hear because I felt like I was losing my mind. I felt like I was a crazy person. And being able to have a name for the state of mind that I was in was amazing. Knowing that other people experienced things like when they saw a certain color or someone smelling a certain way were suddenly back in the worst moment of their lives and just started to panic. Like I was glad to know that flashbacks are actually a thing that happened to people and I wasn't the only one. PTSD made me isolate a whole lot, which is not super helpful when you're trying to heal from something. However, it felt like it kept me safe. Staying inside and not being around people and not talking to people and being in a controlled environment with my German Shepherd next to me. Like I was still stuck with my brain, meaning that I felt like I was in hell, but at least I didn't have to deal with all the additional input and the triggers and the tension and the things I needed to be vigilant about. And so I isolated, which was a very dangerous thing to do with my brain and the position that it was in. And a big part of surviving that was the friends who didn't ditch me because I didn't respond to their texts for weeks on end. I remember napping a lot at that time in my life, which might sound like a weird thing to mention, but my brain was so constantly overwhelmed and in like hyperdrive that I was so exhausted. Like we're not meant to feel like we are an imminent danger. Most moments of the day. So physically my immune system was trash. I got sick a lot.  When I experienced triggers or flashbacks or just the anxiety or panic attacks, it's so hard on your body. Like living through trauma is not only mentally difficult, but it literally changes you biologically, which is bizarre. Like it can change how chemicals are produced in your brain. Can, as it did with me, just trash your immune system because you are under such stress. I felt so detached from my mind and my body in particular, but I also didn't have a whole lot of desire to actually be attached. Like the numbness was overwhelming, but not being numb was too painful. So it's kind of a double-edged sword. So I got that diagnosis of PTSD. And what that has looked like for me over the years has shifted quite a bit. It frustrates me sometimes that being triggered is such a commonly used term now that is no longer associated with trauma. But the way that it was used when I was diagnosed anyways, it had to do with actually having a trauma trigger as in something that brought you back to the moment of trauma, feeling all those visible sensations, you know, the panic, all of that. And in the beginning, there were so many of those for me. Seeing people who I knew knew him, pure and just utter panic. I was like the most trusting person in the world before this, but after I was suspicious of literally everybody and I do mean everyone, that one has taken a long time to work out of. And I will be honest, I am still pretty guarded. Even though to most people I appear like a fairly open book, it is still hard to not kind of always have a little bit of a wall between me and other people. The nightmares that I had the first few years in particular were horrific.  And so I almost think the nightmare portion of PTSD is one of the most brutal ones because there's nowhere that's safe.  One of the most important things I could ever say about PTSD is it gets better. It gets better with work and with time. And I did put in that work and I have taken that time and I am a significantly better place than I was. I can't even begin to state how different of a person I feel now than even three, four, five years ago. It was only this past October. I made a video about this. I'll link it that I was able to go back to the city where that happened alone and felt okay. It's like nine years after a few months ago out of absolutely nowhere, I had a really bad trigger where my husband did something playful when we were in our kitchen. We were literally just like joking and playing around and he said something and like, like that all of a sudden. I'm not sure if this will make sense, but I literally saw our house as the house where those things happened to me. Like we have hardwood floors everywhere, but like I was seeing pink carpet and I realized I could still see that the floors were wood, but like my brain was telling me, their pink carpet, get the hell out of here. But honestly, that's the only significant flashback I've had in like a year. Aside from that, I have small moments of getting very overwhelmed with the subject or the topic. People say something that's particularly insensitive. Occasionally I have a very difficult time, but I'm at a place now where the nightmares are pretty well under control. A lot of my triggers are worked out, we're good there, but the hypervigilance is one that's very difficult. Like being aware of every door and every window, every entry and every exit, always knowing where my back is, being very aware of who's in the room, who's out of the room, knowing if someone comes up behind me, freaking out if I can't tell that they're there. Like that hasn't quite gone away. So when anyone asked me about healing from or getting better with PTSD, there are two things I always recommend. The first is a trauma-informed therapist worked amazingly well for me and I was grateful to have access. And secondly, a therapy treatment called EMDR. It's eye movement desensitization, EMD, eye movement desensitization. The R stands for something as well.   And oh my God, it worked incredibly well to dampen the severity of some of the flashbacks that I was having and start helping me feel like a real person again. It was amazing. And aside from that, figuring out my identity as this new person, because I do still feel like to some extent there was the before Joe and the after Joe. I realized we're the same person. I realized that Joe didn't die. But I lost so much of my identity and my community and who I was, not only with what happened, but everything surrounding the relationship and a lot of things that happened after leaving that relationship that it's taken years to figure out who I am, what I like and what I don't like, things that bring me joy and things that don't bring me joy anymore. Just who I want to aim to be and that has been discovered by lots of experimentation and trying new things. I fought an MMA for two years and that was incredibly healing to me. And I've done jiu-jitsu and yoga and art and rock climbing and a lot of journaling, some coding, a lot of time hanging out with animals. Just trying to figure out what makes me feel alive and what's worth staying alive for. This could be a whole video in itself, but the relationships specifically my marriage, especially in the beginning, I really had to fight for because PTSD is just a beast. It is an absolute agonizing thing, especially when your trauma is related to a relationship and you're in a new relationship that is healthy. But you still have tons of triggers and it's not the new person's fault, but it's a challenge to work through and Brian is an absolute rock star and has really honestly helped me through so much of this. Finding safe people to talk to is also so important. And let me tell you, when I say that that takes a while, I really mean it can take a while. It took me years to find people who were really like my people, who were really safe for me to be around, to talk to, to actually be authentic, to say real things. Like people who were there to support me. I had some very good friends who have been with me through the whole thing and they are incredible. For a long time there, I found it really important to connect with other survivors of this type of trauma so that I didn't feel so damn alone and weird and broken and crazy and talking to people who have been there, talking to people who were a little bit further along in their healing process, talking to people who are maybe just coming out of something like this and realizing that you have something to give them, you have something to offer them because you've healed a little bit. I will say people tell me all the time and are very generous about telling me how inspirational I am for going through the loss of my limb and how I've gone through that and all of that. But I cannot tell you, and you guys have seen on this channel how difficult it has been at some moments.  And I think part of that is probably that I gained a lot of skills in the process of healing from that, that I was able to take with me into this other major deal of losing my leg. But people look at amputees and are like, wow, that's so heroic to still be living life like that or wow, that's really inspirational. But man, people who can survive and fight through mental health challenges are, in my personal experience and only my experience, it's so much harder, so much harder to do. One of the best things that was ever said to me about some of the symptoms of PTSD as I feel like I'm losing my mind is that you're having a normal reaction to an abnormal situation. When humans experience these life-altering, mind-changing events that leave us with mental and or physical scars, it is very understandable that our minds and our bodies are changed, that we have reactions that might not make sense, reactions that might not make sense to us or other people, but are understandable given the trauma that we have gone through. Learning to accept that allowed me to have some compassion towards myself and instead of berating myself for this trauma brain that I was living in, it started to allow me to not see myself as someone who got very hurt and was simply healing. Like I said, I definitely still deal with some of the symptoms of PTSD depending on the day, depending on the time, depending on the year, but it is no longer the thing in my life. It's no longer a controlling force or factor. It's something I'm aware of and occasionally pops back up and I have to process it and cope with it and continue on. The first number of months and I would even say the first couple of years, I was very convinced that I was always going to feel this way. I was always going to feel so empty and terrified and unsafe and vigilant and have nightmares and triggers and just feel like an alien and feel horrible, just awful. And it's not true. That's not true. If you find yourself dealing with something whether it's mental health, physical health, whatever it is and you find yourself in a really dark mental space, I can tell you from personal experience, I promise you there is a way that it can get better. It can take time. It can take hard work. It may take trying a variety of different things, but you are not going to feel this way forever. It really does get better and you just have to keep going to sleep and waking up, doing one more day, one more step at a time, working slowly but surely forward and you will find your way out of the muck. Thank you so much for listening to my story. I truly really appreciate it. You guys mean the world to me, all of you. It amazes me that you'd be willing to take however many minutes this video is, maybe 20, 20 minutes out of your day to listen to me. Thank you. I hope you're doing well. I hope you're taking care of yourself. Big thank you again to Surfshark for making this video possible and to my patrons, my incredible gracious patrons for supporting this channel. And to you watching this video right now, you could be anywhere else in the world doing anything else. You chose to hang out with me for a few minutes and that means the world to me. Thank you. I love you guys. I'm thinking about you and I will see you in the next video. Bye guys.


Hi friends, welcome back to my channel and a very special welcome. If you're new here, my name is Jen. I'm a certified weight loss and nutrition coach. And today I'm really excited. I'm going to share with you my top 24 foods for 2024. These are my go-to foods. These are the foods that have helped me lose and maintain a 100 and 40 pound weight loss. I pretty much eat most of these foods daily, weekly, multiple times a week. So I'm excited to share them with you.  Make sure you're subscribed. Your bell notification is turned on because I upload five videos every single week. I will link all of the foods down below that you cannot pick up at your local grocery store. Some of these foods I buy online because they're not in my area or they're exclusive online only. I will put everything down below for you with any discounts as well. You'll also find nutrition coaching where I offer personalized to you macros and calories. Highly recommend. This is what I followed to lose 140 pounds as well as one-on-one coaching for accountability, questions or to talk with me directly. I'll link everything I share with you down below as well as my other favorites and come join our Facebook group. It's free. It's supportive and we would love to have you. So let's jump into my top 24 foods for 2024. I have most of these foods on hand. I think there's one or two that I'm out of or I haven't been able to find. So I am going to be holding up the food. I'm going to put the Weight Watchers points here on the screen for you and I'll be sharing the calories as well as we go over all of the foods. So food number one is something I actually discovered late in 2023 and I fell in love with it. And that's the Alyssa's Healthy Oatmeal Bites. So these are little tiny basically oatmeal cookies, healthy versions of oatmeal cookies. So this is what they look like and you actually get two of them for 90 calories. They are gluten-free, non-GMO, a great source of fiber and no sugar added. They're really, really delicious. I know that you can find these at some local stores. I cannot. So I just buy them off of Alyssa's website.  I absolutely love these. Now if you follow me, you know I love a good chicken nugget. I love to top salads with them. I make wraps out of them. I eat them with my favorite no sugar added barbecue sauce or ranch dressing. And there are two breaded chicken nuggets that I really love. Number one is just bear. I am going to go ahead and pop a picture in here because I don't currently have any on hand because there's another nugget that I discovered just a couple of months ago that has stolen the show for me. But just bear are absolutely delicious. These are very lightly breaded nuggets. A serving is four ounces for 170 calories. You can throw these in your air fryer, pan fry them, throw them in the oven. I've even microwaved them. And again, I love topping salads with them, making wraps with them, just eating them by themselves. They're a great way to get that fast food chicken nugget fix in a healthy way. Like I said, the nugget that has stolen the show for me are the real good nuggets. I knew about the real good brand, but I had never tried their nuggets until just like I said a couple of months ago. These actually have 23 grams of protein that just bear have 17 just bear the 170 calories. These are only 130 and there's 23 grams of protein. It says gluten-free, grain-free, nothing artificial, no added hormones, lightly breaded chicken nuggets. They also have chicken strips. These are amazing. I love everything about these. I know that there are some Costco's and Sam's Club that carry these. For me, that's not the case in my area. So I buy them at Walmart. Love them. Love, love, love. If you have not tried these million out of 10, my all-time favorite. Next up is another item I recently discovered and I'm obsessed with it. And that is these Applegate Naturals Chicken Maple Breakfast Sausage Patties. Now they make the links. I love the patties because this is my go-to for a breakfast sandwich and also in my high protein bowl where I do cottage cheese, hash browns and egg and a sausage patty. These are so good. They have that perfect savory sweet flavor, 60 calories and five grams of protein. Really nice macros, nice clean ingredients, no antibiotics, really, really delicious. If you love a good maple flavored sausage, you are going to love these in the freezer section. I found these in the freezer section at Walmart. I think there's maybe three left in this bag. Love them. Next up are these little zero carb tortillas. These are from the brand Guerrero. They also Mission also makes these little zero carb tortillas. These are only 25 calories a piece and I love them for little mini tacos. You can toss these in your microwave for about 30 seconds and they get nice and crispy. So I've made little buns out of these, a top one and a bottom one, 50 calories and there's two grams of protein per tortilla. So not bad for only 25 calories. I really like these. They taste really, really good. They're nice and soft and pliable.  He loves these. I did find a little combo. I did find a variety. I found a multi pack of these at Sam's Club and I just throw them in my freezer, but you can find these at most grocery stores. These are absolutely my go-to tortillas.  I am obsessed with chia smash.  It goes on my yogurt bowl. I use this in my oatmeal. I use this as a jam or jelly substitute. I love every single flavor that chia smash makes. They're all so good and what I love about them is there's no added sugar and it's four ingredients. So this one has strawberries, lemon, dates and chia seeds. That's it. Nice clean ingredients and it is so good on a yogurt bowl. It just adds that kind of sweetness. You can see that it's very much a jam consistency. It's actually 60% less sugar than jam and it's all naturally occurring sugar. 25 calories per tablespoon. So really, really good in the calories, the points, and I use this on everything. Sometimes I just eat it by the spoonful.  It's really, really delicious. You can find these at your local health food stores like Sprouts and Whole Foods Natural Grocers. You can also buy a six pack on Amazon. So you get six different flavors. That's typically what I do because it ends up being about the same price as the health food store and I can have it shipped to my doorstep and try all the different flavors. So I will link the Amazon ones that I purchased down below for you, but highly recommend. Speaking of yogurt bowls, this is a staple on my yogurt bowl. I love this and that is Catalina Crunch. So this is a cereal and it's a keto cereal, but I don't care about that. I care about the fact that this actually has zero sugar, 11 grams of protein and a half of a cup, and nine grams of fiber. And to me, it tastes like a crunchier version of Cinnamon Toast Crunch. It is so, so, so good. So I bought this at Costco, the Big Bag at Costco. You can also order off of the Catalina Crunch website directly. That's typically what I do since Costco typically has one flavor. They have so many chocolate, chocolate peanut butter. There's a fruity one. There's so many great flavors of the cereal. They also have snack bars, protein bars. They have a lot of products on the Catalina Crunch website. I do have a discount code. I'll link it for you if you want to order directly off the site. But what I typically do is put a quarter cup on top of my yogurt bowl for the crunch factor and I'm getting in what four and a half grams of fiber and about five and a half grams of protein for the crunch and it is so good. Let me show you. My bag is about three quarters of the way gone, but this is what it looks like. So it actually even looks like Cinnamon Toast Crunch cereal. It is 110 calories for half of a cup. So like I said, I typically only do a quarter cup. It's vegan, plant-based, high in fiber and no sugar alcohols. Love it. Absolutely love it. Like I said, you can find it at some health food stores, some Costco's and you can order directly off of the Catalina Crunch website. Again, I'll link a discount for you. Now the next item I don't have only because I've been recently shopping at Walmart and why my Walmart doesn't carry it.  Now I prefer the low fat. I don't think it tastes any different than the full fat version. So I buy the light blue container. There's also a dark blue container, which is the full fat and there's a green container, which is the keto, which I think is even higher fat. I've honestly never purchased the green container. I will buy the full fat if they're out of the low fat, but it's the best cottage cheese. It doesn't have any carrageenan in it, which is an inflammatory, you know, I avoid carrageenan. Other than in my protein shake, in my protein coffee in the morning, I avoid carrageenan. Nice clean ingredients. I would recommend good culture cottage cheese as the number one and number two is going to be, is going to be Daisy. Daisy has nice clean ingredients as well, but I love good culture cottage cheese. She's my ride or die. Now, you know that I have followed my personalized macros and calories. I've lost and maintained a 140 pound weight loss. And what I focus on is calories and protein. I have a protein goal every day that I meet. So there's a lot of foods that I purchase and utilize daily because it helps contribute to my protein goal. I mean, one of those is the Catalina crunch versus granola. I'm getting more protein in the Catalina crunch. So I want to share with you some of my favorite protein based foods starting with this coffee mix. This is a new discovery to me. I actually ran into a woman at a weightlifting gym in my community open house and she shared with me the Herbalife high protein iced coffee. I drove all the way to her coffee stand to buy one and it was the best protein coffee I've ever had. And since that day, I have this every single day. I have a reel where I show exactly how I make the protein coffee. Follow me on Instagram or if you don't come follow me. You can watch the reel and see the recipe, but I do two scoops of this. It's a hundred calories, 15 grams of protein. Amazing. You can have it hot, iced or blended. This is the mocha flavor. I also have the caramel macchiato and the house blend and they're all absolutely incredible. So I do make a second protein coffee every day using the Herbalife ice protein coffee mix. It's so good. Absolutely delicious. I will link this down below for you. If you love iced coffee, hot coffee blended and you want a boost to protein, definitely get this. You will not be disappointed. Now part of that protein coffee is a protein powder. So I use the Herbalife iced coffee mix and protein powder of your choice. My go-to is Clean Simple Eats. This is my all-time favorite protein powder in the entire world. It's truly the only one I utilize for my protein coffee and for shakes. I do use it for baking, but I prefer devotion for baking. If you're someone who uses protein powder for waffles, pancakes, that type of thing, definitely recommend devotion. I'll link them as well with the discount, but Clean Simple Eats is, if you know, you know, is my favorite protein powder. It's the one I use every single day, sometimes twice a day. They sell them in little individual packets. This is one serving. So I'll dump one serving of this, one serving of this in, and make my iced coffee. Protein shakes, protein pudding. I mix this in with oatmeal, Greek yogurt. It is so good. It makes amazing ninja protein ice cream. There are so many uses. And in my opinion, Clean Simple Eats is the best protein powder. It's about 100 to 110 calories, 20 grams of protein. Absolutely incredible. Every flavor is a 10 out of a 10. Again, you can buy them in single packs. They actually have a variety pack. So you can try multiple flavors of their protein powder and find your favorite. And then they sell them in big banks as well, which I do have the big bags, but this is just convenient, convenient on the go for travel. And it's one serving to dump and go protein. Absolutely love Clean Simple Eats. I will link them as well with the 10% discount. Speaking of Clean Simple Eats, there's another product that I really love from them, and that is their protein pancake and waffle mix in vanilla. This is so good. It makes the easiest, most convenient protein pancakes and waffles. Like I said, sometimes I'll use devotion, but if I want something just quick and easy, this already has the protein and all the other base mixed into it. It is 198 calories for a serving and a serving is a lot. It's about a half of a cup. It's actually 56 grams. So sometimes I'll just do half of a serving and it's about 100 calories. A full serving has 15 grams of protein in a pancake or a waffle. So you are going to get more protein using the devotion, but this, like I said, is convenient because it's a mix and it's ready to go. And it's truly delicious. I absolutely love, love, love this. So you can pick both of these products up on the Clean Simple Eats website with the discount. One more protein item that I utilize a lot for travel and on the go is super coffee. I'm a big coffee drinker, if you didn't figure that out. So I typically have coffee twice a day, once in the morning, once mid-morning, early afternoon. And I really liked this for on the go. This one is the cinnamon roll. They are 80 calories and they have 10 grams of protein. So that's a big bang for your protein buck for 80 calories. And I think they taste really good. They taste like an iced coffee. I just drink them right out of the bottle. I've tried all the flavors. They're all really, really good. Sometimes you can find these at Dollar Tree. You can find these at Walmart, really any grocery store. It says zero added sugar, 10 grams of plant-based protein and 200 milligrams of caffeine. Really, really enjoy super coffee. Now I always tell my coaching clients to make swaps. Swap out something that doesn't have protein or not very much protein to something that does. One example I give a lot of time is bread. Don't eat white bread or serrally cardboard bread or 45-calorie bread that has zero nutritional value and zero protein. Switch over to a whole grain or sprouted bread that has protein. Same goes for milk. Now milk does have protein, but you can make the switch to fair life and get twice the protein for the same amount of calories. So fair life milk is my go-to. I utilize the fat free and the chocolate milk. I use this anytime I need milk, whether it's in cereal to bake with, to make a protein shake out of. A lot of times I'll just do fair life milk, CSE, clean simple eats protein, ice, blend it up and it's a milkshake. It's a milkshake with 33 grams of protein. This has 80 calories in a cup and is going to give you 13 grams of protein. Regular milk has I think 6 grams of protein and is more calorie. So highly recommend fair life. Make those simple swaps from non-protein foods to foods that have protein and that's just an easy way to help reach your protein goal. Now if you know me, you know I'm a sweets lover. I love sweets, but I also love salty and crunchy. So another swap that I made early on in my weight loss journey was to swap regular chips for chips that have protein. Now I do like the quest protein chips, but I really love these. These are the wild protein chips. These are actually made from chicken. You would never know. You would never know they taste like potato chips.  It's kind of hard to explain. I would say that they taste definitely more like just a really crunchy potato chip. There's 10 grams of protein per serving and one serving is about 20 chips and it's 170 calories. This is the Himalayan pink salt. I've tried all the flavors. They're all amazing. So again, simple, simple swaps that you can make to add more protein into your diet, but still enjoy your favorite foods. I find these at my local Sprout store. They even sell these at places like Walmart and Kroger. Like I mentioned, I have two coffees every single day and I really try to again incorporate protein into my coffee.  And basically what that is is coffee in a protein shake. And I typically use Fairlife or Premier because I can buy them at Sam's Club in Costco. So it's a better deal, but I really love the quest shakes. The caramel premier I like, but the quest salted caramel is my favorite pre-made protein shake in the world. It has such a good salty caramel flavor. Absolutely delicious. 170 calories, one gram of sugar, only three carbs and 30 grams of protein. So I start my morning off with 30 grams then I make a second protein coffee with this. This is another 35 grams of protein. So I have 65 grams of protein just in my coffee. And this is my daily go to. I do change up the protein shakes that I use, but I really do like the quest salted caramel. Now you can find these at grocery stores, but I buy them on Amazon because they're the cheapest and you get three four packs. So basically 12 are a case of the protein shakes. I'll link them off of Amazon for you. But if you haven't tried the salted caramel quest, it's honestly my favorite premier protein shake. Since we're talking about coffee, I want to share with you my favorite cold brew and that is drag up. Now drag up is part of my protein coffee. So it's actually two scoops of the herbal life, one scoop of the clean, simple eats. And then I actually make up the drag up cold brew and I pour three to four inches in the bottom of my glass, add my powders and use my frother to mix it. It just really enhances the delicious coffee flavor of the herbal life. And I will use any flavor of drag up. I don't discriminate. I love all the flavors.  They either have no flavor or they're super bitter, but drag up is amazing. I mix it in my cold brew pitcher. I'll pop a picture in here. I bought it off of Amazon. I'll link it for you. I'll link drag up for you with a discount. But all you do is add some grinds to the cold brew pitcher, fill it with water, set it on your counter for 24 hours, empty the grinds, pop it in your fridge, and you have homemade cold brew. So much more affordable. I have saved literally hundreds of dollars every month by making this protein coffee concoction at home rather than going to my local coffee shop where I'm paying $6 without protein just for a regular coffee. So drag up not only has made my protein coffee the next level, but it saved me so much money. Definitely in my opinion, the best cold brew you can buy. Now this might be a weird favorite, but I love these. We love these. My husband and I mini cucumbers. You guys, they don't have seeds in them and they are so crunchy. I love them by themselves on salads, dipped in ranch. Actually, let me share my favorite ranch with you next. Love mini cucumbers.  They are so good. I literally love them. Even my dogs love these. Lola loves cucumbers. They're just so crunchy and yummy. So I had to include these in my favorites because this is something I eat almost daily. And this is my favorite ranch. Now I used to buy Hidden Valley Light. I used to buy just different light dressings. This one, in my opinion, is the best tasting. It tastes like full fat ranch and it has the best ingredients. This is from the brand Marsetti and this is the simply ranch. Two tablespoons of this is only 50 calories and one gram of fat. Now it isn't clean per se, but it has better ingredients than a lot of the other light dressings. And like I said, I think it tastes the most like regular ranch. You can see them about halfway through. I actually find this in the produce section with the vegetables. This and this, one of my favorite snacks. Now let's talk about something kind of fun and something kind of sweet. I haven't actually shared this on my channel in a while, but that doesn't mean that I still don't use them. All the products that I share with you guys, I continue to use them.  You don't see everything I'm using daily and that includes yum crumbs. These are little dessert crumbs that I love to add to yogurt bowls. I love to add these to protein pudding, but my favorite way to utilize these is on ninja protein ice cream. Now I haven't been making ice cream a lot lately because it's winter, but we're starting to warm up here in Arizona. I think we're going to be 75 today. So ice cream from the, so my ninja ice cream with protein is coming back into my life and that is where I really use my yum crumbs.  This particular flavor is blueberry cobbler. All of the flavors are really good and you can buy a pack that has these little packets in all of their flavors. I want to say there's 30 different flavors. I love these. I still utilize these regularly at least once or twice a week. I top my yogurt bowl with these. Anytime I want just a sweet cakey kind of crunchy bit, I will utilize yum crumbs. Love them. Absolutely love all the flavors. I've tried them all. They're delicious. I will link them as well with the discount. Now speaking of crunch, this is probably my favorite cracker. Again, swaps instead of eating rits or saltines or triskets, I swapped to a cracker that has protein and that's Chinese. These to me taste like an elevated cheese. It better than a regular cheese. It's 130 calories for one ounce and you're going to get six grams of protein. What other cracker do you know gives you six grams of protein and these taste really good. Literally they taste like a cheesier, crunchier version of a cheesier. They have a nice clean ingredients. USA made family owned and proudly made with sustainable cheese. They're really good. I buy these at Sprouts. You can sometimes find these with imperfect foods, which is a delivery service that I utilize. Typically I buy these at my local Sprout store. That's mainly where I've seen them. Whole foods. They may be exclusive to health food stores, but they're really, really good. If you want to cheese it with protein, definitely recommend Chetties. Now I want to talk about a dip because I love to dip my Chetties. I love to dip my cucumbers. I love pretzel thins. Sometimes my wild potato chips and this dip is incredible. This is from the brand Daisy. They have a ranch, but I would say the French onion is definitely my preferred dip. Like I mentioned when we talked about good culture, Daisy has really good ingredients too. No carrageena, nice clean, simple ingredients. Their French onion dip is so good. Troy loves this. He dips his regular potato chips in this. If you like French onion dip, if you're a condiment dip person, you will absolutely love this. It is by far the best French onion dip. Two tablespoons, 60 calories. Yum. I will use any Greek yogurt that has protein, but my all-time favorite is Chobani zero sugar. I think this is the texture of this is so thick and decadent. It's so good. It's not super sweet, but it has just the right amount of sweetness. I top it with my chia smash, my Catalina crunch, some fruit. Such a great way to have a delicious dessert sweet treat packed with protein. With yogurt, again, that's a simple swap you can make from regular yogurt to Greek yogurt with protein. The Chobani zero sugar only has 60 calories and 10 grams of protein. So my all-time favorite, I buy it in where I can get my hands on it. If it's on sale at Costco, I buy the big case of it. Really, really love this. If you haven't tried it, I recommend trying it. It's like I said, it's my favorite Greek yogurt. Next up are these. Now I used to buy frozen hashbrowns until I discovered simply hashbrowns. These are in the refrigerated section, typically by the cheeses. These are the best hashbrowns. The ingredients in these are nice and clean and they're 70 calories for two-thirds of a cup and there's even two grams of protein. My protein bowl includes the simply hashbrown, one of the chicken sausage patties, one egg, and some cottage cheese. It's a high protein, delicious filling breakfast and I love simply hashbrowns. I loved the diced with bell pepper. I love the diced with onions, but my favorite is probably the shredded. They're so good, so fresh. It tastes like you took an actual potato, made it into hashbrowns.  Definitely pick up simply hashbrowns. And last but not least is going to be one of my favorite foods, cheese. I love cheese.  I only eat light cheese on occasion. I pretty much just focus on regular cheese because the macro profile isn't that different. Yes, the points are different, but the macro profile isn't that different. But there is one light cheese that I really love and is a go-to for me and that's this one from Sargento. So this is actually the reduced fat pepper jack.  I don't even notice that it's reduced fat. It is the full thickness of a regular slice of cheese and it has 33% less fat. So it has 60 calories in it and is going to give you 5 grams of protein. Cheese is a great source of protein. It's a great source of healthy fat.  And the pepper jack is my all-time favorite. Definitely check out the reduced fat version of Sargento. I think it tastes just like regular full fat cheese and you get to save some points and calories. So those are my top 24 foods for 2024. All of these foods, like I said, I eat daily, weekly. They are staples on my weight loss journey and my maintenance journey. I love these foods and I couldn't have lost 140 pounds without them. So they really, truly are the loves of my life and my go-tos. I will make sure everything is linked down below with any discounts for you other than the foods that you can find at your local grocery store. I'll put the chia smash in quest. Things you can buy off of Amazon for a better deal. I'll post that. I'll link those down below for you as well. Also, let me know down in the comments, what are some of your go-to foods that have helped you be successful on your weight loss journey? And if you enjoyed today's video, give it a big huge thumbs up, subscribe, turn your bell on because I upload five new videos every single week. Check out the description box for everything I shared with you today, nutrition coaching, links and discounts to my favorite help, my other favorite things, and come join our Facebook group. We'd love to have you. Happy Sunday, friends. I'll see you in the next one.


An exercise you should go through is ask them the following things and that take out your exercise sheet page 5 in the third part of the sheet 3.1. Find the state of a cloth system containing 1 kg of water substance as mentioned below. So you have given pressure, temperature and you have to determine whether it is saturated liquid, dry saturated vapor, sub cooled liquid or superheated vapor. The nomenclature is important. So again you sketch the PT diagram. This is liquid, this is vapor. On this saturated point, what we have here is saturated liquid. What we have on this end is dry saturated vapor. A vapor which is anywhere here is known as superheated vapor and a liquid which is anywhere here is known as either sub cooled liquid or compressed liquid. Sub cooled because if you go along isobar, this would be the saturated liquid. You have reduced the temperature, so it is sub cooled or you could have considered a liquid here that would be saturated liquid. You have compressed it and brought it to that point. So sub cooled liquid or compressed liquid mean the same thing. Similarly superheated vapor means if at the same pressure, if it were here it would have been saturated vapor. You have heated it further, increased it temperature, you have called it superheated vapor. You should tell them because they are always amenable to mathematical relation, whether it constant. Can we call, if the temperature is less than the saturation temperature, it is compressible liquid. Compressed liquid, not compressible. Yes, you can call it. Any liquid which is below saturation, purely in the liquid zone. Even in isobar it does not matter. It is a name given to the state. Fortunately for superheated vapor, we have only a unique name superheated vapor. We do not call it expanded liquid. But for liquid for some reason, we call it either sub cooled liquid or compressed liquid, whichever. So again you sketch because a question will be asked.  So you draw a line like this and say given a pressure, this is the saturation temperature or maybe I should let me redraw this. We are given a point Pt in state space. We have to determine whether it is sub cooled liquid, saturated liquid vapor or superheated vapor. What we do is, we will lay out our liquid line and determine whether on which side it lies. So one way to look at it is calculate given P0 T0. So this is P0 T0. One way is obtain P sat at T0 at the given temperature of obtain what is the saturation value. If P0 is greater than P sat at T0, what do you say? Sub cooled or compressed liquid. If P0 is less than P sat at T0, that means the point is somewhere here. You will call it superheated vapor. On the other hand, we may look at it the other way. Given P0 T0, on the previous case we calculated P sat at T0. In the second option we will calculate T sat at P sat at T0. So for the given pressure, we will determine what the T sat is at P0. And then it is possible that T0 is greater than T sat at P0. T0 is less than T sat at P0. What do you say this? T0 is greater than T sat. It is superheated. If this is so, then it is sub cooled. Then the question arises that we have only talked about greater than or less than, greater than or less than. What happens if it turns out that T0 equals T sat at P0? Or P0 equals P sat at T0. In that case, point lies exactly on the saturation line. This is the case. In this case, the situation could be I have a reasonable amount of liquid with vapor. That is perfectly okay. Or I could have a small amount of liquid, few droplets, most of it vapor. Or I could have a few bubbles of vapor and most of it liquid. But in all cases, there will be a large number of cases from a speck of liquid to almost everything, only a speck of vapor to any proportion in between. We have a mixture of liquid and vapor in equilibrium. That means that of saturated liquid plus dry sat vapor in some proportion. Since it is a two phase situation, P and T or T and P is not a full or proper combination. Yes, sir. In some case, there will be a possibility of only liquid and vapor also possible. Yes, then there is no problem. If it is only liquid, it is the saturated liquid property as listed in the table. If you are sure there is no vapor or even the boiling point is same for the particular pressure. Yes. And similarly, if you have only vapor, no liquid or just a trace of liquid negligible, then it is dry saturated vapor. Now in this case, because two phases are together, phase rule dictates that pressure and temperature are not independent. That is why we have the saturation line. And hence, if you say one atmosphere 100 degree C, we do not know what it is. It could be any reasonable ratio between liquid and vapor. So in that case, we define for mixture saturated liquid plus dry sat vapor. This is given the name technically of wet vapor. Why not dry liquid? I do not know. That is tradition. It is wet vapor. And since we cannot show it on the P T diagram properly, because our point exactly lies here, we go to a diagram which is P and something else, say V. So if this is the pressure, we extend it in this and say that look, this is our P naught. This will be our T naught exactly on the saturation line. So this is P naught. This is the F point representing saturated liquid. This is the G point representing dry saturated vapor. Our state will lie anywhere between these two points. That is the range. It could lie for example here or it could lie here or here anywhere. So instead of P and T which is not acceptable, the acceptable things are P and something other than T. It could be V or U or H or even S or it could be T and anything other than P, V, U, H, S. So what we do is we define. Now I may be comfortable with P and U. Somebody else may be comfortable with T and U. Some third person may be compatible with P and H. One of P, T will do. The other cannot be T or P or if you want, somebody will say I am interested in V and U. I want neither P nor T. That also is okay. But thermodynamically, since we have a good feel for pressure and temperature, if both pressure and temperature together are useless, at least one of them we would like to use. So traditionally, although U and V are acceptable pair of properties to define a state, we will select one of P or T and the other one either as V, U, H, S. But again we have an arbitrariness. So that is reduced by defining what is known as a dryness fraction. This is the way to introduce dryness fraction. You say that in our previous thing, let us say that the vapor has a mass mV. The liquid has a mass mL. So that the total system mass is mV plus mL. And hence, we say that this state will be defined as mL of liquid plus mV of vapor. And the dryness fraction, symbol X, usual symbol X is defined as mass of vapor divided by the total mass of the system. It is a ratio, it is a dimensionless number and it goes from 0 to 1. So a state here, the saturated liquid state. If I use G, that is okay. You can use L and G because we are already familiar with F and G, F for liquid and G for gas.  If you are comfortable with, this is mg, liquid is mF. So the total is mF plus mg and here we will again redefine this. So this is mg, this is mF plus mg. Symbolism you can decide. If you are textbook forces, you can decide as a particular symbol, use it. Now what is this point? The point where you have liquid and hardly any vapor, but saturated liquid. This will be represented by X equal to 0 because mg is 0, everything is mF. This point, G point, F equal to 1 because everything is vapor, only a speck of liquid. Just to see to it that it is an equilibrium vector. So this will be X equal to 1 and in between points will vary from X equal to 0 to X equal to 1. So you tell them that the states in this zone of the state space are not directly listed here, but the limits are listed. The saturated liquid properties are listed, trisaturated and vapor properties are listed. So using those, now how do you calculate properties for wet vapor? For wet vapor, tell them that now the volume will be, since you say that all properties are extensive properties, volume of our system will be volume of the liquid part, but volume of the vapor part. Grinus fraction is a thermodynamic property. Yes, it is a property related to the state of the system. Is it an extensive property or intensive property? It is an intensive property. We will come to that now. See the volume is a, it is, see I have sketched here vapor in the upper part, liquid in the lower part. That is because we always assume there is gravity. So if there is a bottle here, today my water bottle is missing and this water bottle is useless. You cannot see a liquid there. So that the vapor rises above, liquid settles below. So you cannot say that the system is uniform everywhere, but we will consider it to be homogenous. We will neglect the effect of gravity and we will say everywhere in the system, any small volume you take, there will be equal part, uniformly spread parts of liquid and vapor. That is an assumption. Otherwise if you look at it, out here, grinus fraction is 1. Out here, grinus fraction is 0. Then you will say the system itself by definition is not in equilibrium because I do not have a unique grinus fraction. We will neglect this gravity, but we will show it as liquid vapor separate. But our, will be droplets of liquid in a cloud of vapor or bubbles of vapor distributed in a liquid uniformly. So homogenous is the assumption, which we will make. In which case x is uniquely defined, it is a property. Which one? Yes, in presence of gravity it is an approximation. Yes, it is an approximation. But it is a very good approximation because all that gravity does is, you know fog.  It is a slow effect. So it is in most cases it is negligible. So for wet vapor, any property, say volume, being extensive that will be the volume of the vapor part and volume of the vapor part and the liquid part. So if you define the specific volume for each part and the whole system, this is the specific volume of the whole system. This will be mass of the liquid part, specific volume of the liquid part plus mass of the vapor part, specific volume of the vapor part. And if you divide throughout by Mf by Mg, you will get v equals, Mf divided by Mf minus Fg will be 1 minus x vf plus x vg.  And tell them that all this is valid if you replace v and v by u and specific internal energy h and specific enthalpy and s and specific entropy. We have not defined it yet but since the values are tabulated, they might as well get used to those values. But tell them that this is not valid for density. Do not write density of the system is 1 minus x into density of liquid plus 1 into x into density of vapor because that is the reciprocal of specific volume. Anything is with per kg of the system mass, this is valid. Density is not per kg of the system mass, it is per unit volume of the system mass. And of course you may write x equal to v minus vg, all this equals u minus uf ug minus.  So this hg minus hf turns up and that is one of the reasons why hg minus hf is tabulated. And later on when we work with open systems and turbines, compressors h and s are the important properties for us and that is why hf minus hg, hg minus hf and hg minus hf are tabulated. Now that takes care of the saturation line and the wet vapor. Then we say that we have to look at people point, critical point. Suppose a system state lies here that is superheated vapor or superheated steam. It is single phase so P and T is an okay combination and with this combination the properties are tabulated in table 3. Come to page 11, we have table 3. Now unlike tables 1 and 2 where the first column was the independent variable and all other columns had the information, this is a two dimensional table. Tables 1 and 2 are one dimensional. This is a two dimensional table because properties are listed as a function of pressure and also as a function of temperature. So for example if you want the properties at 2 bar and 200 degrees C, you should look at the row for 2 bar which is a 4 high row and 200 degrees C. So this is the block in which the properties are listed at 2 bar and 200 degrees C. The 4 properties listed are specific volume, specific energy, specific enthalpy and specific entropy. Make them read out the values loudly. Now show them around and show them that it is a big table going from page 11 right up to page 16 actually really up to page 17. Slowly introduce them to various points in this table, read out a few values but then there are certain clear things about this table. For example there are some blocks which are blank. Why are they blank? Question will come up. Then what is this column and what are these values below the pressure? So explain to them that below these values for example 2 atmosphere 120.2 degrees C is the saturation temperature at 2 atmosphere because the saturation temperature is 120.2 degrees C at 2 bar. When it is 2 bar 100 degrees C or 2 bar 50 degrees C, it is not superheated vapor. It will be subcooled liquid. The authors of this have decided to tabulate properties of only superheated steam. Instead of that blocking it off they could have tabulated properties of subcooled water because these are not points where steam does not exist. Ordinary water substance exist but in a subcooled liquid form. So in this table wherever a state would be of subcooled liquid that particular block has been left blank. And this table is saturated dry saturated vapor properties at that pressure and if need be can be used for interpolation. For example at 2 bar 150 degrees C we have this tabulation 200 degrees C we have this tabulation. So suppose we want at 180 degrees C we will have to interpolate between 2 values. One value at 150, one value at 200 degrees C. But suppose I want at 130 degrees C then I know at 130 it is vapor, superheated vapor. But I do not have a tabulation below 150. So what we do is we took take the properties at 120.2 which is the dry saturated vapor property which are listed here. So between 120.2 degrees C this value and 150 degrees C these values we interpolate. At the first course level we will generally not set up problems where significant amount of interpolation will be needed. Problems will be simple. But some cranky student will come up with some idea. What if I have to have property? So you have to explain this to him. Again you can but an interpolation between 2 points is always better than extrapolation. Because what lies beyond we do not really know and that is why even from a numerical analysis point of view extrapolation is not as safe as interpolation. That is all. Now when it comes to this range of this table the range of this table is from saturation temperature upwards and pressures up to critical points. This is the range of table 3. I have to change back because now I am showing the table. If you see as you go further you will find end of this table which is on page 16. You have gone up to 220 bar which is just below critical pressure and you have gone up to 700 degrees C which is much beyond critical temperature. Again at 220 bar saturation temperature is 373.8 so the tabulation begins at 375. At 350 it will not be superheated vapor so that is left blank. Again you will notice that on this page up to page 15 he has tabulated values of V, U, H and S. But just to save space on this page the values of only V, H and S are tabulated. Not only that the values of V are multiplied by 100 before tabulation. That is because if you look up here the values of V are 0.0 something 0, 2, 0, 3 always 0.0. So to reduce the space required he has got rid of U because generally H will be required more in calculations for open system and V is plotted as V into 10 raise to 2. So the specific volume at say 100 bar and 400 degree C is 2.641 divided by 100 meter cube per kilogram. Bring this to their notice particularly if you are using this table or any such table. Again dropping of U is of no great importance because it can always be calculated as H minus T V. And then you tell them that supercritical steam nothing special about supercritical steam. It is just this zone. This is in table 4. It is essentially an extension of table 3. You will notice that the pressure start from 230 just beyond 220 and temperatures go from 350 to 800. And again V into 10 raise to 2 just for simplicity of tabulation and U is dropped but H is provided again for providing more information on the same page. Now that brings us to. Sir. Yes sir. Is it sufficient to represent a steam with U and V? Yes. In terms of specific volume. U and V yes. The only thing is calculating pressure and temperature will be difficult because the tabulation is in terms of pressure and temperature. But is there any direct method or only by trial and error we can get the other? Only by trial and error and by interpolation. I think this kind of problem find very difficult to find out the other properties. Yes. Yes. U and V. I know it is difficult to find out but when you do detailed turbine calculations you will come to a stage where the state at some point is known in terms of H and S, enthalpy and entropy not in terms of pressure or temperature. So, we have to work backward to pressure and temperature particularly in simulation or off design calculation of turbine performance where you have to predict in between turbine stages what is the pressure and temperature. What you get from your governing equations enthalpy and entropy from first law and second law. So, from enthalpy and entropy you have to go back to p and p. It is difficult but by interpolation you have to do it. There are equations for example, you may tell the students. End of question ask in the anonymous exam. That U and V is given. In fact, we have a problem in our tutorial sheet but that is in terms of that finally ends up in wet vapor. Maybe it is some similar problem. Then we solve problems we will see today. Yes sir. Sir, in the table 4 that is meant for supercritical steam. Page 17. Whereas in the page 16 the critical temperature for the pressure of 220 bar is 373.8. Page 16 the last one the critical temperature for the pressure of 220. It is not critical temperature at 220 bar the saturation temperature is 373. Whereas in the table 4 it is meant for supercritical steam. So, the pressure given is 230 for that there is no need of that 350 degree centigrade column. Which 350 degree centigrade. Now, this column does not exist because at 230 there is no saturation temperature. We are beyond the critical pressure. Sir that is why no that even for 220 the saturation temperature is 373. Right. So, for 230 should be more than that probably more than 373. No, no, no, no. Let me come to this. Let me show the let me show a part of the state space which is near the critical point. This is the critical point and this is the line, but I am not showing the lower part. This is pressure, this is temperature. Now, this is let me write this. This is 373.15 degree C. This is 221.2 bar. Now, in table 3 you have a point of 220 and 375 that is you have a point this point. And we have points beyond it up to 700 degree C. Now, when it comes to the next column, next row in which is the first row in table 4 that is this was 220. Now, this is 230 bar. At 230 bar we can have here at this is 375 which was that 375. You have a point you have 375 here. But what you say is we also have 350, but that is beyond the critical pressure. It is in the fluid part. We cannot say it is in the liquid part because out there the distinction between liquid and vapor has vanished. What you are doing is you are extrapolating this and say maybe it is crossing that line, but there is no point in extrapolating that line. At 230 bar actually you should call it supercritical vapor or supercritical fluid. He has not plotted at 230 bar below 350. He could have plotted at 300, 200, 100 that is perfectly all right. It is supercritical fluid and for those who are interested you can tell them that there is an international committee in international society for the properties of steam which collects data on properties of steam and fits equations to it because you can write computer programs to do all the property calculations. Those equations are if you write an equation it occupies a page and a half. In the total set of equations contain roughly 300 or 400 constants. Compared to that PV equals RT 1 constant. If you use CPCV maybe one more constant or a few more constants. Compared to that for steam there are a few hundred constants. So managing that equation is impossible. Compared to them that our ideal gas equation is absolutely nothing. It is very easy. That is why we use equations for an ideal gas. For steam we use tables. But if you really need detail you can program those equations and use them. There is nothing wrong with that. Hello sir. Yes sir. In steam table you have said that HFG is the difference between HG and HF. Right. Can we define that term as a latent heat? That is traditionally known as latent heat. Then what is the base of generation of this steam tables? How it is generated? Property data. There are hundreds of teams which have measured saturation temperature, they have measured enthalpies, they have measured specific heats. From that all these steam tables are generated. Those who are interested I have a, there is a site on which all this information is available. You look up I forget. International conference on the properties. I will get you that link tomorrow. You just put properties of steam and you will get all those links in Google. Sir, I have a doubt. Just as we increase the pressure, density of the vapour goes on increasing. PV diagram from PV diagram. From the PV diagram, as you increase the pressure, density of vapour goes on decreasing. Specific. Specific volume goes on decreasing, density goes on increasing. And for liquid the reverse. So, I can understand the volume of vapour, but what about liquid? What is wrong in that? As we increase the pressure from PV diagram, we can see specific volume of vapour goes on decreasing. So, density is increasing and on the left hand side. For the liquid last thing that as the pressure increases. It is a specific volume. Why should the specific volume increase? Density decrease. Yes. Because the idea is as pressure increases density should decrease. Yes. But here remember that as pressure increases temperature is also increasing. And only when temperature is constant that general idea that when pressure increases density should increase is true. Let us say what you are looking at is a combined effect of both pressure and temperature. Both for liquid as well as for that. Now that brings us to a situation where we know how to take care of states which are saturated liquid, dry saturated vapour, superheated vapour and even supercritical fluid. Unfortunately the data here and here is not fully tabulated. I say fully tabulated because in the recent editions if you come to page 18, table 5, we have a very crude tabulation of compressed liquid water. Can you understand this table? Actually this is 6 tables in one and at 6 different pressures of 50 bar, 100 bar, 150 bar, 200, 300 and 500. As a function of temperature the properties are listed. The properties are V, U, H and S. Effect of pressure, but unfortunately it shows for a fixed pressure the effect of temperature. To see the effect of pressure you take for example the 60 degree C line, 60 degree C and then you will see at 50 bar, 100 bar and 150 bar what is the effect on pressure. You will notice that take the volume at 60 C at 50 bar it is 0.001015, then 1013 and then 1011. It decreases but decreases only slightly. Similarly you take internal energy 250.23, 249.36, 248.51. It decreases but decreases only slightly. Similarly look at entropy 0.8285, 0.8258, 0.8232. Decreases but decreases only slightly. You can interpolate between this but unfortunately the spacing is too crude 50, 100, 150. Quite often we will have problems of pumping from say 1 bar to 10 bar, 1 bar to 8 bar. Even 50 bar is too large a problem. We do not have that information. So if we cannot use table 5 and apparently this is one of those rare steam tables which has this tabulation. You might have your own steam tables. I had asked them to bring open them and you will find no information about this at all. So what do we do for subcooled liquid? For subcooled liquid we do the following. If data is not available, see this table for example gives some idea. There are big tables which provide a detail as much detail as superheated vapor. Maybe if I will bring one such table so that you can see it tomorrow. Subcooled liquid we use an approximation and we assume the subcooled liquid to be an incompressible fluid. We use it as a model and the idea is like this. I will show extend this. This is pressure, this is temperature. We are somewhere here subcooled liquid zone. Our pressure is higher than the saturation pressure. Our temperature is lower than the saturation temperature. Let us say this is given by P naught T naught. What we say is we compare it with this point. We take this is saturated liquid at T naught. And let us say that the saturation pressure there is P sat at T naught. This is the state in which we are interested. The saturated liquid state is a state which is tabulated. Data is available. What we say is we consider these two states. The state naught and this state let me call it the F state. What is the difference between state 0 and state F? Temperature is the same. Pressure is different. But if we assume that the subcooled liquid can be modeled as an incompressible liquid then that assumption tells us that the effect of pressure on three properties specific volume internal energy and entropy is negligible. So we say that V at this point will be V at F and same thing for U and S. In particular we can expand this by saying V at P naught T naught when it is subcooled liquid will be approximated by V F at T naught. Similarly, U at P naught T naught when we are sure that it is subcooled liquid will be approximated as U F at T naught. There is no effect of pressure. Similarly, S at P naught T naught will be approximated as S F at T naught. However, H will not be approximated. H at P naught T naught will have to be calculated as U at P naught T naught which is approximated as U F at P naught plus P naught into V at P naught T naught. So this will become U F at T naught no effect of pressure. This will become V F at T naught no effect of pressure. But this P naught directly exists there and hence enthalpy will be a function of pressure. No no no this will become we have I said H at P naught T naught is U at P naught T naught. This is simply expansion plus P naught because it is P V, V at P naught T naught and by our approximation this is U F at T naught plus P naught into V F at T naught which is not H F at T naught. H F at T naught will be saturation pressure here. This is H this is H naught this is H. But this is not equal to H F at T naught. Notice not equal to H F at T naught and many other place only it is an accident of the equation of state of an ideal gas and Joule's law that H happens to be a function only of temperature. That is a rare case any other gas any other liquid H will be generally a function of pressure. If you want you can go further write this as U F at T naught plus this will be P sat into V F at T naught. This will be P sat at T naught plus P naught minus P sat at T naught and then you can write this as if you want H F at T naught plus. But I think for the students we should leave it at that. But remember that going back to this you should tell them that if I start from this point with this approximation if I go from this point upwards along this line constant temperature line with this approximation my values of V U and H will remain unchanged. But my value of H will go on increasing linearly with P because that P into V F at T naught that exists. With this our property of skin tables property calculations is over.