It is my great pleasure now to introduce Frans Timmemens, who is the Minister of Foreign Affairs for the Netherlands. He is here in Washington, in addition to coming here to speak with us, to meet with administration officials and congressional officials to talk about Ukraine and the developing crisis in the eastern part of Europe. And he just is coming to us from the Baltic state, so he is fresh from that experience. His bio is in front of all of you, and if you look at it, you will see that he began his career with the Ministry of Foreign Affairs. He worked for much of his career on European integration. He served in the Dutch embassy in Moscow. You will see that he speaks seven languages, and his English is better than mine. He has been a member of parliament since 1998, serving with the Labour Party. And throughout that period, he has focused heavily on Dutch foreign and defense policy, and he has served for three years as the Minister of European Affairs. But what you won't find in his biographic material are some of the following things. First, yesterday he went to Arlington National Cemetery, and there he paid homage to a young Jewish soldier from Brooklyn named Leo Lichten, who during the Second World War died just several miles from his home, liberating Europe. And he yesterday paid homage to him. He has been working on Leo Lichten's life for about eight years. He's written a short book about this. He tends to his grave site. And I believe this is sort of symbolic of the bond that you feel between the United States and Europe. He is also a strong believer in social equality and equal opportunity. One of his favorite musicians is Bruce Springsteen, so I have another bond with you and the boss. His favorite American presidents include Harry Truman and Teddy Roosevelt. And so it's a bipartisan approach, but you find in that a great deal about you that reflects on you. He is an avid reader. I gave him a copy of our book two days ago, and I have no doubt that he's read it cover to cover, and he is prepared to address it. Mr. Minister. Thank you very much for this introduction, which is way too kind, I have to say. And thank you to the Center for Strategic and International Studies for having me here today. And I'm looking forward to talking to you about current issues, about the pivot to Asia, about what binds us, the European Union, the Netherlands, and the United States. And after being here, I'll leave for Ottawa. But the ambassador has agreed to take me to The Wall, the Vietnam War Memorial. Hans referred to Bruce Springsteen on his penultimate album. There is this wonderful song called The Wall about one of his friends, or somebody he admired from New Jersey, who was drafted into the army or into the Marines and was killed in Vietnam, and whose name is on The Wall. And I think this song that sort of expresses Bruce Springsteen's feelings of guilt that he was not drafted and his friend was, I think symbolizes sometimes also our attitude towards violent conflict, towards the need to be involved or disengage. And I think it's important to reflect upon this because we are faced with a huge challenge in this day and age because I believe we need to convince our sovereigns, our people, our electorates, that geopolitics is back, that we need to act upon geopolitics, that this might entail sacrifice, or this might entail steps that we are no longer used to. I'll try and elaborate on this because I think it is important that we convince our electorates of the importance of being engaged, of the importance of the transatlantic ties and of the importance to look at the world through the eyes of people who have to rekindle their understanding of geopolitical developments. The first time I went to Moscow after having left as a diplomat was as an official with the European Commission. The then commissioner for foreign relations was a Dutchman, Hans van der Broek, and he went to Moscow to visit President Yeltsin. We were received by President Yeltsin and his then Foreign Minister, Kozirev, who I had known when I was still stationed in Moscow. President Yeltsin turned to Kozirev and asked him, who is this man? And Kozirev said that is a European commissioner. Well, commissioner sounds familiar to a Russian, but doesn't necessarily have the same meaning. So President Yeltsin was intrigued, and then he said, the commissioner of what? And Kozirev said, well, of the European communities. And then the president said of what? The European Union, Mr. President. And he said, ah, Andriyosha, tell me, are we members of the European Union? Just to tell you how confused relations on the European continent were during those years. How confused a country like Russia was in trying to determine its position in this new state of play on this continent. How confused all of us have been for many years on this issue. How confused even a great thinker like Professor Francis Fukuyama was when he announced the end of history. Boy, was he off the mark. But we did see in Europe an end of something, and I think we need to be brutally honest about this. We forgot in Europe to look at our continent and our surroundings in geopolitical terms. We thought that in these new relations, old ghosts would belong to the past and would not return. We thought that power relations would become less important and that economic relations would dictate the way the continent would be run. We thought that, and this was perhaps the biggest mistake, that all countries on the European continent were in a phase of transition into becoming like us, including Russia. And I think this is something we need to focus on. Russia is indeed changing constantly, but it's not in the same sort of transition as Poland or the Czech Republic or Slovakia or Hungary or other countries have been. And it took us a long time to see this. And to accept and also analyse the full consequences of the situation. I believe that today we do see the consequences of this and we're waking up to it, but we have not invested in public support for the need to react to those developments. Thank you for the support. In Asia, in our relationship with Asia, I would like to start by referring to Bob Kaplan's excellent book, Monsoon, where he raises a number of issues I think are very important for our analysis of the situation. By the way, I fundamentally disagree with Bob Kaplan when he says that Europe is a thing of the past and should be simply ignored. And I'll come to that later on. But I think he's got a number of strong points. For instance, when he says, if there is a confrontation with Asia, it's not going to be on ideology. And that is an important thing to keep in mind when we devise our policies. Secondly, he also says that China will be a reluctant power in terms of geopolitics because China will want to concentrate on its internal development and will be hesitant when drawn into international affairs with the exception of those affairs relating to the immediate surroundings of China. I think this is a very important point to keep in mind and I would fully agree with Bob Kaplan on this. Thirdly, and there I think we start to disagree, he points to trade routes and trade routes determining geopolitical developments. I think there is a new element that has come into play and that will be consistently more important in the future and that is energy patterns. Energy patterns are quickly changing because of shale gas discovery, because of continued discovery of new sources of especially natural gas worldwide, but also because obviously of the crisis in Europe, between Russia and the rest of Europe. And I think we would be greatly helped if we were to look at the relations between the transatlantic world and the rest of the world if we would look at that through the prism of developing energy patterns, of developing energy interdependence or changing energy patterns. I think this is a work that needs to be done in the next couple of years and we as a pivotal country in the energy field are certainly going to try and develop some thoughts on that. Fourth element, which I think is important before we go into the conclusions that we could draw from this, are demographic patterns. We tend to underestimate the influence of demographic changes worldwide. I think if you look at a country like Russia and you look at its demographic challenges, boy are they challenged. One million less people every year and a very low rate of birth and surrounded by countries where the rates are very much higher. The implications for that I think fundamental and also have everything to do with a relationship with Asia. Where does this leave Europe and where does this leave the United States and our transatlantic bond? First of all, I think that the transatlantic ties are today stronger than ever before. They are stronger not just because we have this current issue we need to deal with and Europe cannot deal with it alone. The United States cannot deal with it without Europe so we're actually in this together. But also because I believe that changing patterns are more equal world that is now emerging. We have underestimated the element of geopolitics in that new world that is now coming about and those of us with experience in geopolitics are probably better placed than those in the world like China who are actually very reluctant to become involved in geopolitics. So I think this is an asset we should develop, we should be aware of and we should use jointly. The weakness we face is not a weakness from outside, it's a weakness from inside. I think it is important that both in the United States and in Europe we rekindle the understanding of our populations that for our prosperity, our security, our future development, engagement in international affairs matters and is of the essence. I think that this feeling has been lost for several reasons and I'll be brutally honest about this. Some of the things we have done in the transatlantic world in the last 15 years are not perceived as very successful by the people in our countries, are not perceived as being in line with our own moral values and our own principles. If you look at situations like Iraq or you can look at Abu Ghraib or Antanamal Bay or you can look at the failure of providing immediate solutions in Libya by the Europeans or you can look at the failure to actually be effective in acting in Egypt or in Syria, there's a strong feeling that first of all do we respect our own values when we act externally? Do we respect our own values in our relations transatlantically? Sometimes I think in the United States people underestimate the profound psychological effect on America's best ally which is Germany of coming to the realization that the German Chancellor cannot talk on our telephone without being listened to by the NSA. I think this has a huge profound effect on public opinion far more important than people sometimes think. So we need to fix that. It's important that we fix that. Support of our public will have to come by showing that what we do is in line with our values and that we will not act if we breach our fundamental values. If we want to be believed we need to practice what we preach otherwise we will not be believed. You should have seen the public reaction recently when John Kerry said and I fully agreed with him when he said it is unacceptable to invade a foreign country and take away part of that country. For many Europeans, I have to be honest about this, the reaction was well what has the United States been doing in Iraq? They can't see the differences. So in that sense, I think being brutally honest about having to stick to your own values if you want to convince your own public that these values matter when you act internationally is of the essence. And sometimes, you know, like the Obama administration is to no fault of the Obama administration is left with a legacy of a previous administration and is confronted with that legacy by its own population and by its international partners. And we all have to face in democracies this reality. So my first point here is our values are of the essence and abiding by our values is essential to be able to formulate a geopolitical stance that will be supported also in the long run. That's my first point. My second point is people will support us if they understand why. And the why hasn't been part of public debate and education and the media in the last, less and less in the last 25 years because of the end of the European divide. And I believe that we live in a day and age where foreign policy can no longer be based on the trust me attitude of politicians. I know you don't understand it, dear public, but trust me, I know what I'm doing, support me. That doesn't work anymore. That used to be the way foreign policy worked. Let's be honest about this, but it doesn't work anymore. So we need to go to a show me situation where we can show to the public that what we do is based on our values, it is in our interest and it is third point effective. So when we formulate our action, geopolitical action, on a transatlantic basis, has to be in conformity with our values, people need to understand why it is in our interest. And thirdly, it has to matter, it has to be effective. It has to be effective. I think this is a great approach of our transatlantic bond in tackling global issues. Ukraine today, certain issues perhaps in Asia or Africa, tomorrow, certain relations with our partners worldwide. In the case of Asia, this means that especially Europe needs to step up to the plate and not just see Asian relations as economic relations. We have neglected the geopolitical side of our relationship with Asia. We all fly to China on a daily basis to do business and then we fly to Japan and to Korea and other places. We don't talk enough with our Japanese friends or Korean friends or Chinese friends about the challenges they face in their bilateral or trilateral relationship. We leave that entirely to the United States. I think that is highly unfair and is not sustainable in the long run given the economic ties between these countries in Europe. Europe needs to take more responsibility also in trying to create more stability and less tension in Southeast Asia by being engaged and not just leaving that up to the United States. The engagement can start by being supportive of the United States, but at some stage this role needs to be complemented by a role that Europe needs to devise on its own. Another very important element in our relationship with Asia is that Europe needs to use its excellent relations with individual ASEAN countries to create more stability in the region. It is something those ASEAN countries are asking for and we should provide an answer to that request. Some of us have better relations with individual countries in ASEAN but collectively we as European Union should be doing more in helping ASEAN, for instance, increase the position of the rule of law and human rights, the values in those countries and there is a willingness to act upon this in ASEAN countries. I think Indonesia has provided leadership here but also Thailand and other countries although they are struggling with social unrest sometimes want to move in this direction. Transatlantic partners should understand that this will not be at a pace we would like to see but it will be in the right direction and we need to cooperate with them. For instance, in something we have developed on a national basis in trilateral programs to try and enhance human rights. My country wants to be active in promoting human rights in Burma, Myanmar but it's very difficult for us as Europeans to be seen as active there. Indonesia has developed a number of programs to strengthen the rule of law, to look at human rights, to look at interracial relations within that country. It is not seen as intrusive if Indonesia does it. We have some background and knowledge in that area. We have some funds we could put to this and in a trilateral program we can be far more effective than in two bilateral separate programs and this is the sort of thing we want to develop more and more in Asian countries. Now I hope you will forgive me that I want to turn back to challenges we have on the European continent. I think it is of the essence that we do not react with tactics to tactics. What I'm trying to say is this, what the Russian President Putin has been doing in the last couple of months is I think a series of tactical moves because he is great at that but without a real strategic concept because he's not very good at that and this is a constant thing I have seen in the last 30 years in Russia. Tactical moves that have unintended but sometimes far-reaching strategic consequences. There is no doubt in my mind that President Garbachev, when he started with Glasnost and Perestroika did not have the intention to end communism or to end the Communist Party of the Soviet Union but he thought in tactical terms if I remove alcoholism, if I remove inertia by creating more openness people will be so grateful they will reward me by accepting the Communist Party forever as ruling party. They did not have the capability or it was just beyond their imagination that if you give people freedom they would perhaps also act upon it with freedom. So that was also I think a series of tactical moves with far-reaching and unintended strategic consequences. Likewise after the August 91 revolution when President Garbachev came back and of course Yeltsin saved the day he's the one that prevented this backlash from actually happening. I was in Moscow at the time, I have vivid memories of that but then the tactical move by Yeltsin was to remove a layer of Soviet rule and take that position with his friends Kravchuk with his friends in Ukraine and Belarus the unintended strategic consequence was the end of the Soviet Union but it wasn't part of the strategy it was a consequence of tactical steps and now again the tactic undertaken by Russia is to bring a government in Ukraine to heel. I think it is unpredictable what these long-term strategic consequences of these tactics are but I do believe we have a strong responsibility first of all as Europeans but especially also in our relation with our transatlantic ally to beware of possible long-term strategic consequences of these tactical moves does this mean that we will have a fundamental change of geopolitical rules of the game? I don't know but it might and we need to prepare for that possibility better safe than sorry so even though because we never know what the strategic consequences of these tactical moves might be I think we need to prepare for a number of scenarios including the possibility of longer-term confrontation on the European continent I hope we can avoid this from happening but we need to rid ourselves of the possibility of wishful thinking here that because we don't want it to happen that it might not happen we don't want it to happen my country jointly with Germany and other European nations and the United States because I really really admire John Kerry's leadership in this we should try and do everything we can to avoid this from happening but if it happens anyway we need to be prepared and we could only be prepared if the transatlantic bond is strong modernized if we step up to the plate as Europeans if we do much more in creating synergies between European armed forces we are wasting so much money we're wasting billions of taxpayers' money because we still have these individual armed forces that do not cooperate enough and we will have to look all of us at NATO into our defence spending especially in the longer period of time I'm not saying this as a warmonger on the contrary I'm saying this because I believe we need to be prepared for various possibilities of scenarios that might develop Ukraine itself is going to be a big challenge because we also treated that country for 20 years with what I would call benign neglect I think the United States if I'm not mistaken invested at least $5 billion in that country and the European Union collectively probably even more than that but we were never very strict with them in terms of their development of the rule of law in terms of the way they treated the political class etc etc and President Putin can is able to stir up unrest in Ukraine the Ukrainian government is unable to steer everyone in their armed forces and police forces in Ukraine because the political class in Ukraine has been discredited completely in the eyes of the Ukrainian population because their action was primarily geared at lining their pockets at the expense of the Ukrainian people instead of using the best forces they have to create prosperity for a country that could be so much more prosperous than it is today so also here we need to increase our efforts collectively in creating fundamental rules of a rule of law based state respect for human rights etc etc democracy everything we have done in Central and Eastern European countries over the last 25 years extremely successfully needs to be applied also I think to Ukraine if we are to create stability in that country in the long run let me finish on this we have taken each other for granted for too long the Americans and the Europeans we will be able to set the course for the future of this world if we stick together it is very simple if we are able to see TTIP for what it is not a free trade agreement TTIP is a geostrategic agreement it is a political agreement it should not be left up to people who know everything about the way you kill chickens it should be something our political leaders should take up and decide upon soon because if we have TTIP in place it will change the nature of the game globally because then the United States and Europe will have set the rules of the game and the others will follow suit including China Japan and others I say this with the experience also of the internal market of the European Union because I remember we were on the severe criticism when we came up with this idea of high standards people were saying you are going to lose global competition if you set high standards but if you set high standards in the biggest market of the world if you set high standards with consumers who have the biggest spending power in the world the rest of the world who want to sell you their goods will adopt your standards and will not impose their lower standards on you and I believe if TTIP is set in place based on our common values human rights, equity, the rule of law, treaties not power dictate how we act this will change the nature of the game and other countries will follow suit including Russia sooner or later thank you very much


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. I follow weight watchers and I track calories and macros. Happy end of 2022, happy top 22 foods of 2022. These are the 22 foods that I have been loving this year. It took me a while to figure out my top 22 because I actually tried a lot of things I really enjoyed this year, but these 22 foods have really helped me on my 135 pound weight loss. So if you're excited to see my top 22 of 2022, give this video a big thumbs up. Subscribe if you're not because I upload five videos a week and I have a lot of great content coming your way in the new year. Down in the description box, I will link everything I share with you today with the exception of the foods that can be found at your local grocery store. Everything else will be linked down below for you. As well as nutrition coaching. Highly recommend having your macros and calories done so that you can make 2023 a great year. And I have one-on-one coaching for accountability as well. Links and discounts to my other favorite things in my Facebook group. Come join us there. We'd love to have you are also in the description box. So I'm really excited to share with you my top 22 of 2022. Here to begin, I desk is covered with all of the foods. Now there were a few things that I'm out of. They're my favorite foods. So they're gone, restocked them in my house yet. So those items I will just pop a picture up on the screen. But the majority of my favorite foods I have sitting right in front of me. So let's get started first with this beauty right here. This is the Kodiak protein packed power flour. I discovered this towards the end of the year and fell in love with this. It tastes just like regular flour. You can use it in place of regular flour in baking. Anything you would use flour in supplement with this protein flour for a quarter cup. It's 110 calories and you're going to get 10 grams of protein. It's only two points per serving on WW. So you're saving a point and you're getting in 10 grams of protein for every quarter cup of the flour. Now I find this at Walmart. It's in the flour, sugar, baking section. And I love this. This bag is almost gone. I think I've been through three or four of them. Obsessed with this. One of my favorite finds of 2022. Next up is a protein powder. I actually have a few protein powders to share with you. You know that I've been really into hitting a protein goal all year long. It's really contributed to me being really successful this year with my weight loss. So I've discovered a few protein powders that have been staples for me. And the first one is Ghost. Especially the Chips Ahoy. I love this protein powder. 160 calories, 25 grams of protein. You can buy this right off of Amazon, GNC vitamin shop. I'll have it linked for you. This is so good. There's a little bits of cookies, little bits of chocolate chips. I love to bake with this. I love to just make a blended milkshake style protein shake with this. It's just a really versatile protein powder and it tastes absolutely incredible. It's been one of my favorite kind of sweet protein powders. Next up are these. These may be a little weird but I really have grown to love these. These are the Wasa Multi-Grain Crisp Bread Crackers. Now I really like these as a bread replacement. So one of my favorite things to do with these crackers is to put tuna salad on it or egg salad in place of bread. It adds a nice crunch, a nice texture. They're only 35 calories apiece. They have two grams of protein and they're packed with whole grains in fiber. And in my opinion, they taste really good. They add that good crunch that I miss sometimes with a regular sandwich. And again, it's only 35 calories. You can use one or two of them, load it up with your favorite protein. You could even put your sandwich components on here like a meat and cheese. Really, really delicious. And I've repurchased these several times. And my favorite, like I said, is the Multi-Grain Swedish-style Wasa Cracker. Next are ver bars. They have come out with some amazing new flavors this year. This one is the Cookie Butter. I really, really like this one. These are little caffeinated bars. So you're going to get about a shot of espresso's worth of caffeine in here, about 65 milligrams. They're only 90 calories and they taste incredible. All of their flavors are so, so good. They're a great pre or post-workout snack. I love these as an afternoon pick-me-up. I keep these in my purse, in my car, in my desk drawer. They're just a great way to get a little pick-me-up, a little boost when needed. They do make some decaffeinated bars as well. So if you're sensitive to caffeine, there are some decaffeinated bars, but they're so good. And for three to four points per bar, only 90 calories, they are a staple for me. I eat them several times per week. I have my family eating these. I have my neighbor eating these. These are just really, really delicious bars. I forgot to mention that besides the caffeine that's in here, all of the energy comes from organic green tea. So I'll put verb down below for you with a discount. Next up are these chips. I heard about these on Shark Tank. I love that show and it's still on. It's still on some channels. These are the Quavo's Egg White Crisp chips. So these were actually chips made out of egg whites. And what excited me about these is that there's eight grams of protein. They're gluten-free and there's only four net carbs. And they taste amazing. They taste like regular potato chips. You would never, ever know that these are made from egg whites. This is the Cheddar. It's 150 calories per bag. And again, eight grams of protein. You can't beat that in a chip. I buy these right off of Amazon in a variety pack with several flavors. Actually, all of the flavors are really, really good. So if you like a good crunchy snack but you want to get your protein in, highly recommend Quavo's. Talk about another protein powder, a scent. Oh my gosh, I love a scent. I actually bought a single sample at Sprout, tried it out, fell in love with it, immediately went on to Amazon, which is where I buy this, best price on Amazon. Bought the Lemon Sorbet and I love this. This is their native fuel whey. I recently just purchased their native fuel casein, which is a little bit slower digesting protein, which helps with muscle growth, which lends to my 2023 goals. So I actually have both of the ascent protein powders. I love these because the ingredients are really, really clean in here. 120 calories, 25 grams of protein, and the lemon is so good. Blend it up with some Fairlife milk. We'll get to Fairlife milk and some frozen blueberries and it is so incredibly delicious. All of the flavors of ascent are incredible. Really nice, clean, healthy, high quality protein for a really affordable price. And again, it can be delivered to your doorstep from Amazon. Let's go back to another chip because I love a good chip. These are the Wild Protein Chips. Now I saw these on someone's YouTube channel and I thought, that's really weird. A chip made out of chicken, how can it be good? They're delicious. I love them. I have repurchased these so many times. My favorite is the sea salt and vinegar. There's a barbecue, there's a honey mustard, there's a chicken and waffles. They're such good chips. These are made from chicken breast, egg whites, and bone broth. There's 10 grams of protein per serving. There's only two servings in the bag so you get a lot per serving. And it's about 20 chips. And again, 10 grams of protein. They don't taste like chicken. They taste like chips. Now there is a little bit of a chicken on the back end after taste, but not really. I mean, you're getting more of the flavor and the crunch of a chip with 10 grams of protein. Love, love, love these. I buy mine at Sprouts. I've seen them at Whole Foods. I've even seen them at regular grocery stores. So just check in your chip aisle. Let's go to Fair Life Milk since I mentioned that with the protein powder. This has been something I discovered that is the only milk I purchase for myself. I don't buy almond milk, oat milk, soy milk. I don't buy any of that. I buy Fair Life because in one cup of low-fat Fair Life, it's 80 calories, 13 grams of protein. Now there's no protein in almond milk. So that's not something I'm going to choose because I'm all about the protein. And this is regular milk, lactose-free, ultra-filtered milk with 13 grams of protein per cup. So like I said, I like to make blended up protein shakes with this. Anytime I'm using milk in anything, it's always going to be Fair Life because 13 grams of protein in one cup. Now pasta. We love pasta in this house and I love fiber gourmet pasta. I share this a lot here on my channel. They actually reformulated the pasta this last year, repackaged it. I like that it's in a box. It used to come in a bag and it just wasn't as easy for storage. I love that it comes in a box. It comes in multiple shapes. We have elbows, which is what I have here, rotini, penne, and a spaghetti noodle. It's 110 calories per serving. So three points versus six points for regular pasta. 24 grams of fiber, 17 net carbs, and seven grams of protein per serving. It tastes just like regular pasta, but it's half the calories, half the points, and you're getting in fiber and protein. I by mine off of nettrition. I find that they have the most affordable price and the biggest selection. We always have at least 10 boxes in our house. It's honestly the only pasta that we use. Taste, texture, everything is the same. It's just way less calories, way less points, more fiber, more protein. So I'll put nettrition down below for you. Definitely order some fiber gourmet pasta. Here's another thing I discovered this year that I have bought time and time again. I actually eat this a lot in my what I eat nowadays. These are the Gilbert's crafted sausages. Now this one is the bourbon apple chicken sausage. I love the sundry tomato one, the Caprese. And then they have an aloha one and it's kind of like a sweet tropical. These are amazing. They are individually packaged. So you can only open one sausage at a time. I love that. They are about 120 calories a piece, 12 to 13 grams of protein, really clean ingredients and they taste amazing. I absolutely love them. I love them for breakfast. I love them for lunch. I'll even throw these on the grill in place of hot dogs during the summer so that it's just a healthier option. The Gilbert's is my all-time favorite. It just has the cleanest ingredients, the best flavor and I love that there's 12 grams of protein and that they're individually wrapped. I always find mine at Walmart. I actually get asked a lot where I buy these, Walmart. In the same section, you're going to find other sausages and bacon. Love, love, love these. Catalina Crunch. This is another thing I discovered this year. Again, I bought a couple sample packs at Sprout, fell in love with them, went on the Catalina Crunch website, ordered everything. I did a whole taste test on all of the Catalina Crunch products. I love them all. I love their snack mixes. I'll pop a picture in right here. I'm out of those right now. That's how much I love them. But I also love their cereal, but not as cereal. Like I don't put milk in this. I just use this as a crunchy snack. My favorite is the Cinnamon Toast, but all of them are really, really good. You can have an entire half of a cup for 110 calories and there's 11 grams of protein. They taste really good. Super crunchy, super flavorful. This one is Cinnamon Toast Crunch Vibes all day long with 11 grams of protein. It also has nine grams of fiber and zero sugar. I love Catalina Crunch. I have ordered multiple times from their website. I actually have a discount for their website. I'll put it in the description box for you, but this is a brand I have really fallen in love with this year. I'm gonna share with you two things next because I feel like these kind of go hand in hand. First is yogurt. Now I like all yogurts. This one though is my favorite. This is the Chobani Zero Sugar. This one's in mixed berry. I like all the flavors. But what I like to do with this yogurt is this. This is freeze dried fruit crisps. All that's in here is bananas and strawberries. There's multiple kinds of freeze dried fruit out there. I just make sure that I buy one that has no added sugar and I counted to zero points. It's just fruit that's been freeze dried and it is a serving of fruit. So the same as I would eat in whole form. So for me, I count this to zero and I taught my yogurt with it and it adds a crunch and a sweetness and it is so good. I mean any yogurt. You can put this on any yogurt. I love, love, love it. One of my subscribers, one of my coaching clients told me about it and I fell in love with it. I buy cases off of Amazon. This one's my favorite. This is the brothers all natural banana and strawberry. I'll link these down below on Amazon. I have them delivered to my doorstep.  Let's talk about one more protein that I love and that's Vade. Now I took these with me when I went on my trip to New York. I love these for travel, for on the go to keep in your desk at work, keep in your purse, keep in your car. What's really cool about these is these are individual packs of protein. This is one serving of protein. It's in a kind of plastic gel-like packaging. It's the same as what's used on vitamins. So it dissolves when entering into water. This whole pack in your water bottle or shaker bottle, shake it up, it completely dissolves and you drink it and it is some of the best protein. It is so good. I love the chocolate milkshake. I've tried the vanilla, I've tried the cappuccino. They're all really, really good. It is only 90 calories per pack and it's going to pack 20 grams of protein. So convenient. Throw it in, shake it up, drink it. 100% dissolvable food grade material. It says 20 grams of protein, sugar-free, lactose-free on the go protein packs. I love these. These have really been a big game changer for me to get in my protein on the go. I don't want to take a whole bag of protein with me. I don't have to worry about putting it in a little baggie. I just take a vape packet, throw it in my shaker bottle and drink it and get in 20 grams of protein and it tastes amazing. So I'll link them as well with a discount. Speaking of protein, here's another thing. I recently discovered the last few months I have it on auto-ship on Amazon. These are the protein H2O waters. This is just the regular protein-infused water. I also buy the electrolyte infused. I kind of go back and forth between the two. This is peach mango and it's going to give you 15 grams of protein. This one is 70 calories. Most of them range from like 60 to 80 calories and they're one or two points on WW. But you're getting 15 grams of protein. You can get in some electrolytes as well. And this is the only protein water I like. I think all the other ones are disgusting.  This one has no protein taste at all. It tastes a lot like vitamin water. That's what it reminds me of is just plain vitamin water with 15 grams of protein. Love these, love, love, love these. They're affordable on Amazon. Like I said, they're on Subscribin' Shave. Save, they get shipped to me once a month. Love, love, love them. I'll link the regular and the electrolyte for you. Now here's something I don't have in my house because I ate them all. These are from the brand Drizlicious. And these are little mini rice cakes. These are so good. They're drizzled with all the good things. My favorite is the birthday cake when I really, really love it. I buy them on Amazon. I'll link them for you. You can often find them at TJ Maxx, Ross, Home Goods, Marshals. You can find them there as well. But I love them. You get a whole bunch in the serving so you feel like you're getting a lot of dessert for the points and calories. It's only about 100 calories and three to four WW points. I just love them. They're the perfect little crunchy sweet treat. And the other, one of the other items I don't have on hand is actually the Lahi or Lawli Morning Bites. I bought these at Costco. I've eaten them all. I love these. If you can get these at Costco, grab them. These are little autumn flavored protein bites. They have chicken sausage and squash and vegetables and all these really good herbs and spices. They're about that big, about the size of a silver dollar. You can microwave them, put them in your air fryer, put them in your oven. And four bites is a serving and you're getting 10 grams of protein. I love to pair it with my little yogurt, freeze-dried fruit combo, cottage cheese. Put it with some eggs and bacon. Such a great breakfast option. And they're super easy. I mean, a minute in the microwave and you have a breakfast with 10 grams of protein, highly recommend. Here's another product that, if you follow me at all, you know I'm literally in love, obsessed, eat every day and that's American Dream Nut Butter. I love American Dream Nut Butter. Everything about this just speaks to my heart. They are flavored nut butters, lower in points, lower in calories than traditional peanut butter, more protein and there's mix-ins. There's little good stuff mixed in whether it be cookies or candy pieces or hot fudge or marshmallow. This particular one is the French Toast Almond Butter. This one has seven grams of protein, five carbs and 11 grams of fat and is only 150 calories per serving, which is two tablespoons. Now normal peanut butter, 190 calories for two tablespoons. Way less protein, more fat. This is just a great nut butter alternative to regular peanut butter. They have almond butter, peanut butter and cashew butter. I love them. I love American Dream Nut Butter. I eat it every day. My favorite way to eat it is on a rice cake, whether it's a plain rice cake, karma rice cake, chocolate rice cake, any rice cake. I love American Dream Nut Butter on that as a snack. It is so good.  It's absolutely incredible, incredible. It's a small business. Love to see it, love to support a small business. I have about 20 jars in my house at all times. I love it. I eat it every day. Please, if you haven't tried it, grab the American Dream Nut Butter. So amazing. I will link it down below with 10% off. For water, I fell in love with Mia Lemonade. So my best friend, Rachel, when we went to Hawaii, brought this with her. And I didn't bring any water flavoring. And so I thought, I'm gonna try her lemonade one. Love it. I've purchased multiples of the big one. It is just a really good lemonade flavor. It's not too sweet. It's kind of on the tart side. Just tastes like legit, really good lemonade. Zero points, only zero calories. And it's a great way to flavor your water and help you get your water in. Listen, if you have to add flavoring to get your water in, do it. It's more important that you get your water in than worry about a little bit of water enhancer. This one, though, is my all-time favorite. Let's talk about something else that I love, that I'm out of. I need to actually get on Amazon and order some. And that's the Knicks sticks. I buy the Green Package, which are the turkey meat sticks. They are grass-fed, grass-finished, 100% clean ingredients, and you get two. Both of the sticks in the pack for 75 calories, two points, and 10 grams of protein. I mean, it is one of the best bangs for your protein buck. They taste really good. They're soft. They're not dry. They have really good flavor and excellent clean ingredients. I love them. I literally went through an entire case of them. That's how much I love them. I keep them in my purse, in my car, in my desk drawer. And like I said, I'm out. So as soon as we're done here, I'm gonna go ahead and order myself another case off of Amazon. And one more item I don't have on hand and another thing that you see all the time in my videos is my favorite cottage cheese, which is good culture. Now, I don't discriminate on the kind of good culture. There's a keto one, there's a full fat, there's a low fat. I'll buy whatever is in stock. I prefer the low fat one, just I like the taste and texture better. If I don't buy the low fat, I buy the full fat, which is the dark blue container. The green container, the keto's probably my least favorite. But like I said, I don't discriminate because good culture is the best cottage cheese ever. It has clean ingredients, no carrageenan. Look at some of the store brand cottage cheese out there. There's carrageenan in it, which is an inflammatory. It's a thickener, so it goes in things that need to be thickened like cottage cheese. Good culture does not have it and has perfectly clean ingredients and is amazing. It is the best tasting, best texture, small curd cottage cheese. I'm out because I go through like two or three a week and my husband loves it, we all love it. So that for me is a staple. Next up I have a healthy eating all the time in Go bars. This is another small business. She makes these amazing bars. Now these are a little bit higher in point, six or seven points per bar, but they have really clean ingredients. They're all nut based bars and they range from about 200 to 220 calories. I buy the ones that have protein. So she's got a whole line that contain a lot of protein. This one actually has 15 grams and this is the peanut butter, low carb protein bar and chocolate mint. There's a blueberry chocolate, a peanut butter, a chia one. I really like the chia one. I just make sure when I'm on her website that I'm buying the ones that have at least 10 or more grams of protein in them. These are great, quick, easy breakfast for me. I usually have these on the days that I film videos because I don't have time to make a breakfast and I get in 15 grams of protein, nice clean ingredients. I'll definitely be eating these in the new year with my whole cleanup of my diet just because they're such a great protein bar option. Again, small business. I'll link them down below.  I don't make any money on it, but you'll support her and you'll get some great, healthy protein bars. And last but certainly not least, we're gonna end out with candy because I have a sweet tooth and I love candy and this brand is a new discovery for me this year. This is Chalk Zero. Now I did a whole review on Chalk Zero. I actually ordered a lot of the things on their website. I had an advent calendar from them this year where I got a piece of Chalk Zero chocolate every day. This chocolate is incredible. It is a zero sugar chocolate. It is low carb. It is low calorie. It is a low point. Everything I've tried is absolutely amazing. These are their milk chocolate caramel squares, which is like Ghirardelli squares. This is their peppermint chocolate that was here for the holidays. They have chocolate dipped almonds. I mean, Chalk Zero is incredible. I ordered a ton of the products on their website. I've been loving them. I pretty much eat this every day. It's been a great go-to sweet treat for me because it doesn't have any sugar. It doesn't cause any stomach digestive upset for me. Tastes just like regular chocolate and it fits into my healthier approach to the new year. So I am going to go ahead and stock up on some more Chalk Zero. I love their syrup.  You name it, they've got it. I'll link them down below with a discount as well. So those are my top 22 foods for 2022. I could have went on and on. I mean, I have so many new foods that I discovered this year that I love, but these 22 are ones that I eat daily. I mean, I eat the majority of these foods on a very, very regular basis, hence why I'm out of a lot of them. They are really good, healthy, great ways to get in protein. Like I mentioned, I'll link everything down below with discount codes. All of the things that aren't linked, you can find at your local grocery store, but all of the information will be in the description box for you. So you can do some easy shopping, stock your house up with these good things for the new year.  Subscribe if you're not, because I have lots of good stuff coming out in the new year and I do upload five videos per week. Along with everything I shared with you today in the description box, I'll also link nutrition coaching, my other favorite things, and of course, come join our Facebook group. We'd love to have you. Here's to ending 2022 and to making 2023 the best year yet. Thank you for watching and I'll see you in my next video. Bye.